32 ADVANTAGE RD, HIGHETT 3190  
June 2016
 
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Rest Day

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20 Minutes To Find 3 Rep Max, Then 1 Rep Max Front Squat   Accrue 30 Strict Chin Ups Between Sets   Then   “Rest Day”   5 Rounds – 400m Run – 500m Row

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3-3-3-3-3 Power Snatch   5 x 15 Ring Dips Between Sets   Then   7 Rounds (14 Minute Time Cap) – 5 Dead Lifts @ 315/205lbs – 7 Box Jumps @ 30″/24″ – 9/7 Cals Air Bike

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5 x 3 Split Jerk   5 x 20sec Weighted Planks Between Sets   Then   7 Minute AMRAP – 7 Shoulder To Overheads @ 115/75lbs – 7 Bar Facing Burpees – 7 Chest To Bar Chin Ups   Rest 3 Minutes   5 Minute AMRAP – 5 Shoulder To Overheads @ 115/75lbs – 5 Bar Facing Burpees – 5 Chest To Bar Chin Ups   Rest 3 Minutes   3 Minute AMRAP – 3 […]

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3-3-3-3-3 Back Squat   5 x 10 Floor Press Between Sets   Then   21-15-9 – Back Squats @ 225/155lbs – Cals On Rower x 2   To Finish   – 800m Run

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Rest Day

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20 Squat Snatches On Cadence 1 Rep Every 30 Seconds For 10 Minutes   Then   3 Rounds – 5 Power Snatches @ 135/95lbs – 10 Wall Balls   Rest 2 Minutes   3 Rounds – 5 Front Squats @ 155/105lbs – 10 KB Swings @ 32/24kg   To Finish   – 400m Sandbag Run @ 60/30kg

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Rest Day

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3-3-2-2-1-1 Dead Lift   5 x 1 Minute Ski Erg Between Sets   Then   10 Minutes To Warm Up Or Practice Hang Power Clean   Then   8 Minute AMRAP – 2 Hang Cleans @ 225/155lbs – 6 Muscle Ups – 2 Hang Cleans @ 225/155lbs – 4 Muscle Ups – 2 Hang Cleans @ 225/155lbs – 2 Muscle Ups   To Finish   For Time – 50 Cals Air Bike

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5 Rounds (Minimum) – 20m Dog Sled (Increasing Weight) – 7 Handstand Push Ups – 7 Box Jumps (Increasing Height)   Then   20 Minute Partner AMRAP – 400m Run Each – 500m Row Each   **Alternate Work/Rest Every Movement