32 ADVANTAGE RD, HIGHETT 3190  
August 2016
 
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3-3-2-2-1-1 Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   3 Rounds – 30 Power Snatches @ 75/55lbs – 30/25 Cals Air Bike   **Each Air Bike has 2 minute time cap. 2 Burpees must be completed for every Calorie not achieved before moving on.

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5-5-3-3-1-1 Push Jerk   5 x 8 DB Bench Rows Per Arm Between Sets   Then   12 Minute AMRAP – 12 Wall Balls – 30 Double Unders – 8 Toes To Bar   To Finish   – 500m Ski Erg

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5 x 5 Front Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   3 Rounds – 15,12,9 Squat Cleans – 15 Cal Row – 15 Burpee – Box Jumps @ 24″/20″   **Rest 2 minutes between rounds. Squat Clean weights: – 1st round: 135/95lbs – 2nd round: 155/110lbs – 3rd round: 185/125lbs

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Rest Day

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10-10-10-10-10 DB Snatch (5 Per Arm Alternating)   Accrue 30 Bar Muscle Ups Between Sets   Then   3 Rounds – 1 Minute: Power Snatches @ 135/95lbs – 1 Minute: Air Bike (Lowest RPM) – 1 Minute: Double Unders   **Rest 90secs Between Each Movement

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Rest Day

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5 x 3 Back Squat   5 x 15 Toes To Bar Between Sets   Then   20-16-12-8-4 – Overhead Squats @ 115/75lbs – Burpees

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12 Minute AMRAP – 12 Dead Lifts @ 185/125lbs – 10 Ring Dips – 8 Box Jumps @ 30″/24″   Rest 3 Minutes   6 Minute AMRAP – 6 Dead Lifts @ 185/125lbs – 5 Ring Dips – 4 Box Jumps @ 30″/24″   Then   4 x 300m Ski Erg @ 0,4,8 and 12mins   To Finish   Max Distance Handstand Walk

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3 Rep Max, Then 1 Rep Max Hang Power Clean   10-10-10-10-10 DB Strict Press Between Sets   Then   15 Minutes, In Teams Of 3 Rotate Through The Stations: – 40m Dead Ball Carry – Max Cals Air Bike – Rest   **Rotate at completion of dead ball carry. Clean dead ball at start of carry, drop and re-clean on opposite side at 20m turnaround.

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10-10-10-10-10 Front Rack Step Lunge   5 x 30sec Hollow Holds Between Sets   Then   5 Rounds (20 Minute Cap) – 50 Double Unders – 20m Overhead Walking Lunge @ 20/15kg Plate – 12 Chin Ups – 250m Row