32 ADVANTAGE RD, HIGHETT 3190  
July 2016
 
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5-5-3-3-1-1 Strict Press   Accrue 30 Strict Chin Ups Between Sets   Then   20-16-12-8-4 – Push Press @ 105/80lbs – Sit Ups x 2   To Finish   For Time, In Partners – 100 Burpees   **Alternating work/rest, in 5′s. 50 Burpees each are to completed.

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Rest Day

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3 Rep Max, Then 1 Rep Max Split Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   For Time, In Teams Of 3, Accrue – 300 Cal Row – 90 Sandbags Over 30″ Box @ 60/30kg – 60 x 20m Dog Sled @ 90/55lbs   **Only one athlete on each movement at any one time.

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Rest Day

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3 x 3 Hang Power Clean   Mobility And Movement Prep Between Sets   Then   5 Rounds (30 Minute Time Cap) – 10 Hang Power Snatches @ 115/80lbs – 30sec Air Bike Held @ 80/70 RPM Or Above – 10 Hang Power Cleans @ 185/125lbs – 50 Double Unders   **If a break is taken or a mistake made during any set, 5 Burpees must be completed at the time.

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15 Minutes To Find 3 Rep Max Thruster   Then   10 Minute AMRAP – 10 Thrusters @ 95/65lbs – 10 Toes To Bar   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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6 Rounds For Strength – 1st Minute: 2 Dead Lifts – 2nd Minute: 5 Strict Handstand Push Ups   Then   2 Rounds   2 Minutes – 300/270m Row – Max Reps Chin Ups   Rest 2 Minutes   2 Minutes – 300/270m Row – Max Reps KB Swings @ 24/16kg   Rest 2 Minutes   2 Minutes – 300/270m Row – Max Reps Burpees   Rest 2 Minutes

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5 x 5 Back Squat   5 x 1 Minute Planks Between Sets   Then   5 Rounds (15 Minute Time Cap) – 10 Box Jump Overs @ 24″/20″ – 10 Wall Balls – 10 Cals Air Bike – 10 Wall Balls

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Rest Day

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15 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   “Isabel”   For Time – 30 Snatches @ 135/95lbs   Then   12 Minute AMRAP – 1500m Row – 30 Muscle Ups