32 ADVANTAGE RD, HIGHETT 3190  
June 2016
 
---------------------------------------------------------------------

5-5-3-3-1-1 Back Squat   5 x 15 Ring Dips Between Sets   Then   15-12-9-6-3 – Hang Squat Cleans @ 135/95lbs – Toes To Bar

---------------------------------------------------------------------

3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   6 x 20m Banded Sprints 1 Sprint Every 90sec   Then   3 Rounds – 20 Dead Lifts @ 135/95lbs – 10 Burpees

---------------------------------------------------------------------

6 Rounds – 1st Minute: 5 Box Jumps (High) – 2nd Minute: 7 Strict Chin Ups – 3rd Minute: 10 Cals Air Bike   Then   9 Rounds (20 Minute Time Cap) – 9 KB Swings @ 32/24kg – 9 Handstand Push Ups – 9 x 10m Shuttle Runs – 27 Double Unders (Unbroken)

---------------------------------------------------------------------

10 Rep Max Front Squat   5 x 10 DB Strict Press Between Sets   Then   For Time (20 Minute Time Cap) – 1000m Row – 50 Burpees – 50 Back Squats @ 135/95lbs – 500m Row – 25 Burpees – 25 Back Squats @ 135/95lbs

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

1 Rep Max Clean And Jerk   5 x 8 DB Bench Rows Between Sets   Then   15 Minute AMRAP – 5 Clean And Jerks @ 165/110lbs – 5 Muscle Ups – 250m Row

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3 x 3 Power Snatch   Shoulder Mobility Between Sets   Then   14 Minute Partner AMRAP – 10 Front Squats Each @ 155/105lbs – 10 Toes To Bar Each – 8 Front Squats Each @ 185/120lbs – 10 Toes To Bar Each – 6 Front Squats Each @ 205/135lbs – 10 Toes To Bar Each – 4 Front Squats Each @ 225/150lbs – 10 Toes To Bar Each – 2 Front Squats Each @ […]

---------------------------------------------------------------------

5 x 5 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds (20 Minute Time Cap) – 15 Chin Ups – 15 Shoulder To Overheads @ 115/80lbs – 250m Run

---------------------------------------------------------------------

2-2-2-2-2 Dead Lift   5 x 50 Double Unders Between Sets   Then   10 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   For Time – 60 Box Jump Overs @ 24″/20″ – 30 Power Cleans @ 185/125lbs   To Finish   1 Minute – Max Cals Air Bike Sprint