32 ADVANTAGE RD, HIGHETT 3190  
May 2016
 
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7 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 2 Strict Muscle Ups or 6 Strict Chin Ups   Then   For Time – 30 Thrusters @ 95/65lbs – 30 KB Swings @ 24/16kg – 500m Row – 30 Thrusters @ 95/65lbs – 30 KB Swings @ 24/16kg – 400m Run – 30 Thrusters @ 95/65lbs – 30 KB Swings @ 24/16kg – 30 Cals Air Bike

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Rest Day

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3 x 3 Power Snatch   Overhead Mobility Between Sets   Then   15 Minute AMRAP – 3 Power Snatches @ 135/95lbs – 6 Handstand Push Ups – 9 Toes To Bar

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25 Minutes Rowing Technique   Then   20 Minute AMRAP, In Teams Of 3 – 100 Barbell Step Ups @ 75lbs to 24″/55lbs to 20″ – 100 Cal Row Total – 20m KB Carry Relay, 2 Times Through   **On Step Ups and Row, only 2 people can work at any one time. 3rd person rests. Sub in and out as required. For the KB Relay, only 1 person carries a KB to the other […]

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2-2-2-2-2 Dead Lift   8-8-8-8-8 DB Push Press   Then   “Triangle Choke”   3 Minutes – 100 Double Unders – 25 Chin Ups – Max Reps Burpees   Rest 3 Minutes   3 Minutes – 25 Chin Ups – 20 Burpees – Max Reps Double Unders   Rest 3 Minutes   3 Minutes – 20 Burpees – 100 Double Unders – Max Reps Chin Ups

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5 x 5 Back Squat   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds (22 Minute Time Cap) – 400m Run – 10 Front Squats @ 95/65lbs – 10 Push Ups – 10 Front Squats @ 95/65lbs – 10 Push Ups

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Rest Day

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1 Rep Max Clean And Jerk   Then   “Filthy Fifty”   For Time – 50 Box Jumps @ 24″/20″ – 50 Jumping Chin Ups – 50 KB Swings @ 16/12kg – 50 Walking Lunges – 50 Knees To Elbows – 50 Push Presses @ 45/35lbs – 50 Supermans – 50 Wall Balls – 50 Burpees – 50 Double Unders

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Rest Day

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5 x 5 DB Snatch Per Arm   5 x 30sec Weighted Planks Between Sets   Then   3 Rounds – 90sec: 40m Dead Ball Carries @ 65/45kg – 90sec: Bar Muscle Ups – 90sec: KB Swings @ 32/24kg   **Rest 45sec Between Each Movement