32 ADVANTAGE RD, HIGHETT 3190  
September 2016
 
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7 Rounds – 1st Minute: 15 Russian KB Swings – 2nd Minute: 50 Double Unders   Then   For Time – 10 Dead Lifts @ 275/185lbs – 10 Bar Facing Burpees – 8 Dead Lifts @ 315/205lbs – 8 Bar Facing Burpees – 6 Dead Lifts @ 345/225lbs – 6 Bar Facing Burpees – 4 Dead Lifts @ 375/245lbs – 4 Bar Facing Burpees – 2 Dead Lifts @ 405/265lbs – 2 Bar Facing Burpees

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6 Rounds – 1st Minute: 10 Front Squats – 2nd Minute: 6 Strict Handstand Push Ups   Then   5 Rounds – 1 Minute: Wall Balls @ 30/20lbs   **Rest 1 Minute Between Rounds   Then   5 Rounds (15 Minute Time Cap) – 300m Row – 250m Run

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Rest Day

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Rest Day

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5 Rep Max, 3 Rep Max And 1 Rep Max Thruster   5 x 1 Minute Planks Between Sets   Then   For Time – 40 Thrusters @ 75/55lbs – 8 Muscle Ups – 30 Thrusters @ 75/55lbs – 6 Muscle Ups – 20 Thrusters @ 75/55lbs – 4 Muscle Ups – 10 Thrusters @ 75/55lbs – 2 Muscle Ups

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3 x 3 Dead Lift   5 x 20m Weighted Overhead Walk Between Sets (Barbell/Weight Plate)   Then   5 x 500m Row @ 0,5,10,15 and 20mins

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7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 8 Toes To Bar   Then   15 Minutes To Find 3 Rep Max Hang Squat Clean   Then   10 Minute AMRAP – 3,6,9,12,15…etc Hang Squat Cleans @ 135/95lbs – 6 Burpees – 6 Box Jumps @ 24″/20″

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2-2-2-1-1-1 Split Jerk   5 x 15 Ring Rows Between Sets   Then   5 Rounds – 10 Shoulder To Overheads @ 135/95lbs – 30 Double Unders – 10 Cals Air Bike   **Rest 1 Minute Between Rounds

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