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

Rest Day

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

3 Rep Max, Then 1 Rep Max Split Jerk   8-8-8-8-8 Bent Over Barbell Row Between Sets   Then   For Time – 15 Overhead Squats @ 135/95lbs – 30/25 Cals Air Bike – 15 Muscle Ups – 30/25 Cal Row – 15 Thrusters @ 135/95lbs

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

Rest Day

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

20 Minutes To Find 3 Rep Power Clean   5 x 1 Minute Planks Between Sets   Then   7 Minute AMRAP 3,6,9,12,15….etc – Power Cleans @ 135/95lbs – Box Jump Overs @ 24″/20″   To Finish   – 1 Mile Run

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

7 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 6 Strict Chin Ups   Then   20 Minute AMRAP – 15 Back Squats @ 135/95lbs – 15 Cal Row – 15 Wall Balls   **Rest 1 Minute Between Rounds

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

5-5-5-5-5 Push Press   Work To 1 Rep Max Height Box Jump Between Sets   Then   30 Minute Partner AMRAP – 200 Double Unders (alt 100) – 50/40 Cals Air Bike (alt 25/20) – 24 x 20m Shuttle Runs (alt 12) – 40 Burpees (alt 20)   **Alternate Work/Rest

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

3 x 3 Dead Lift   Practice 1 Or 2 Kipping Movements Between Sets   Then   7 Rounds (17 Minute Time Cap) – 5 Handstand Push Ups – 7 Power Snatches @ 115/80lbs – 9 Toes To Bar

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

Rest Day

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

1 Rep Max Clean And Jerk   5 x 1 Minute Planks Between Sets   Then   10-8-6-4-2 – Clean And Jerks @ 185/125lbs   **400m Run between rounds. No run after last set of 2 Clean And Jerks.

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

Rest Day