32 ADVANTAGE RD, HIGHETT 3190  
September 2016
 
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30 Squat Snatches On Cadence 1 Rep Every 30sec For 15 Minutes   Then   20-15-10 – Hang Power Snatches @ 95/65lbs – Overhead Barbell Step Lunges @ 95/65lbs   Then, Straight Into   – 20 Muscle Ups   **15 Minute Time Cap

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Rest Day

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5 x 10 Stiff Legged Dead Lift   5 x 15 Toes To Bar Between Sets   Then   21-15-9 (6 Minute Time Cap) – Dead Lifts @ 185/125lbs – Wall Balls   Rest 3 Minutes   – 50 Burpees (3 Minute Time Cap)   Rest 3 Minutes   – 250m Sandbag Carry @ 60/30kg

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8 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups   Then   2 Rounds – 800m Run – 1000m Row – 50/40 Cals Air Bike

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10 Rep Max Power Clean   5 x 30sec Weighted Planks Between Sets   Then   15 Minutes, In Partners 20-16-12-8-4 (total reps) – Power Cleans @ 225/155lbs – Burpee – Box Jump Overs @ 24″/20″   Then, In Remaining Time   – Max Cals On Rower   **Alternate work/rest

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10 Rep Max Back Squat   5 x 40m Farmer’s Walk Between Sets   Then   3 Rounds (20 Minute Time Cap) – 40 Air Squats – 35 Double Unders – 30 Push Presses @ 45/35lbs – 25 KB Swings @ 24/16kg – 20 Push Ups – 15 Chin Ups

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

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3 x 3 Squat Clean And Jerk   Accrue 30 Muscle Ups Between Sets   Then   15 Minute AMRAP In Teams Of 3, Rotate In Order Through The Movements: – 40m Dog Sled @ 90/55lbs – Max Reps Clean And Jerks @ 135/95lbs – Rest   **Only one team member at any movement at the one time. Rotate at the completion of each Dog sled. Score is total 40m Sled pulls x total Clean […]

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Rest Day

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5 Rounds For Strength (Not Timed) – 10 Bent Over Barbell Rows – 15 Push Ups – 15m Overhead Walking Lunge (Plate, Barbell, KBs, Broomstick, etc)   Then   “Helen”   3 Rounds – 400m Run – 21 KB Swings @ 24/16kg – 12 Chin Ups   To Finish   – 1000m Row