32 ADVANTAGE RD, HIGHETT 3190  
July 2016
 
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3 Rep Max (Touch And Go), Then 1 Rep Max Power Snatch   5 x 250m Ski Erg Between Sets   Then   5 Rounds – 10 Toes To Bar – 10 Power Snatches @ 75/55lbs – 10 Burpees   **Rest 1 Minute Between Rounds

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5-5-5-5-5 Overhead Squat   5 x 20 Hollow Rocks And Mobility Between Sets   Then   20 Minute AMRAP – 30 Wall Balls – 100 Double Unders – 500m Row

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2-2-2-2-2 Deficit Dead Lift   Handstand Walk Practice Between Sets   Then   9 Minute AMRAP – 3 Power Cleans @ 165/110lbs – 3 Muscle Ups – 5 Power Cleans @ 165/110lbs – 5 Muscle Ups – 7 Power Cleans @ 165/110lbs – 7 Muscle Ups – 9 Power Cleans @ 165/110lbs – 9 Muscle Ups   To Finish   – 30 Cal Air Bike Sprint

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5 x 5 Strict Press   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   7 Rounds (15 Minute Time Cap) – 10 Shoulder To Overheads @ 115/80lbs – 10 Russian KB Swings @ 32/24kg – 10 Box Jump Overs @ 24″/20″   To Finish   – 30 Burpees, As Fast As Possible

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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Max Weight Of The Complex: – 1 Squat Clean – 1 Front Squat   Accrue Strict Handstand Push Ups Between Sets   Then   10 Minute AMRAP – 10 Thrusters @ 95/65lbs – 30 Double Unders – 10 Toes To Bar   To Finish   – 500m Sprint Row

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Rest Day

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5-3-1 Power Snatch   5 x 30sec Weighted Planks Between Sets   Then   4 Rounds (13 Minute Time Cap) – 10 Power Snatches @ 135/95lbs – 12/10 Cals Air Bike – 5 Bar Muscle Ups

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10 Rep Max Back Squat   5 x 15 Ring Dips Between Sets   Then   20 Minute AMRAP – 6 Burpees – 12 Back Squats @ 135/95lbs – 20m Dog Sled @ 135/90lbs

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3 x 3 Dead Lift   5 x 250m Ski Erg Between Sets   Then   5 Rounds x 2min 30sec – 15 KB Swings @ 32/24kg – 12/10 Cal Row – Max Reps Box Jumps @ 30″/24″   **Rest 90sec Between Rounds