32 ADVANTAGE RD, HIGHETT 3190  
August 2016
 
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1 Rep Max Of The Complex: – 1 Snatch Balance – 2 Overhead Squats   5 x 15 Abmat Sit Ups Between Sets   Then   5 Rounds x 2 Minutes – 25 Wall Balls – Max Reps Muscle Ups   **Rest 2 minutes between rounds. Optional upscale: 15 Wall Balls @ 30/20lbs

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15 Minute AMRAP – 10 Dead Lifts @ 225/155lbs – 10 Step Ups @ 30″/24″ – 10 x 10m Shuttle Runs   Then   15 Minute Partner AMRAP – Max Cals Air Bike   **Alternate 25/20 Cals

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5-5-5 Strict Press, Then 5-5-5 Push Press   Accrue 30 Strict Chin Ups Between Sets   Then   3 Rounds – 75sec: Push Jerks @ 135/95lbs – 75sec: Sandbags Over 30″ Box @ 60/30kg – 75sec: Distance Ski Erg – 75sec: KB Swings @ 24/16kg   **Rest 30sec Between Movements

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5 x 3 Back Squat   5 x 15 Push Ups Between Sets   Then   16 Minute Partner AMRAP 30-20-10 – Squat Cleans @ 165/110lbs (alternating 1′s) – Burpees x 2 (alternating 5′s) – Cals On Rower x 2 (alternating 10′s)

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Rest Day

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For 10 Minutes, On The Minute: – 2 Squat Snatches   Then   For Time – 10 Squat Snatches @ 135/95lbs – 40 Cals Air Bike – 40 Toes To Bar – 400m Run With Med Ball @ 20/14lbs – 40 KB Swings @ 24/16kg – 40 Cal Row – 10 Squat Snatches @ 135/95lbs

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Rest Day

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Work On The Following Skills: – Rope Climb – Rope Sled Pull – Peg Board – Dead Ball Clean – GHD Sit Up / Back Extension – Turkish Get Up – Sledgehammer Hits   To Finish (Optional)   5 x 1 Minute Air Bike @ 0,3,6,9 and 12mins (Scored For Lowest RPM Registered)

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3 Rep Max Dead Lift   Mobilise Between Sets   Then   8 Minute AMRAP – 2 Muscle Ups – 4 Box Jumps @ 30″/24″ – 6 Power Cleans @ 135/95lbs   To Finish   – 800m Run   Rest 2 Minutes   – 400m Run   Rest 1 Minute   – 250m Run

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5-5-3-3-1-1 Push Press   5 x 8 Pistols Per Leg Between Sets   Then   20 Minute AMRAP (5-7 Sprint Rounds) – 200/170m Ski Erg – 15 Thrusters @ 95/65lbs – 50 Double Unders   **Rest Approx 1 Minute Between Rounds