32 ADVANTAGE RD, HIGHETT 3190  
November 2016
 
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5 Rep Max Dead Lift   3 x 50 Double Unders And 3 x 3 Wall Climbs Between Sets   Then   6 Rounds – 250m Run – 10 Burpees   **Rest 1 Minute Between Rounds

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7 Rounds – 1st Minute: 5 Strict Press – 2nd Minute: 10 Chin Ups   Then   18 Minute AMRAP In Teams Of 3, Rotate Through The Stations: – 40m Backward Sled Drag @ 90/55lbs – Max Cals Air Bike – Max Abmat Sit Ups   **All 3 teammates switch movements at the end of the Sled Drag.

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3 Rep Max Power Snatch (Touch And Go)   5 x 1 Minute Planks Between Sets   Then   For Time (6 Minute Time Cap) @ 0:00 – 30 Power Snatches @ 75/55lbs – 25 Wall Balls – 20 Burpees   Then   For Time (5 Minute Time Cap) @ 07:00 – 25 Power Snatches @ 75/55lbs – 20 Wall Balls – 15 Burpees   Then   For Time (4 Minute Time Cap) @ 13:00 […]

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5-5-5-5-5 Back Squat   5 x 10 Strict Ring Dips Between Sets   Then   15 Minute AMRAP – 15 Cal Row – 15 Box Jumps @ 24″/20″ – 15m Overhead Walking Lunge @ 25/15kg Plate

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

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30 Squat Snatches On Cadence 1 Every 30 Seconds For 15 Minutes   Then   15 Minute AMRAP – 7 Overhead Squats @ 115/75lbs – 7 Burpee-Chin Ups – 49 Double Unders

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Rest Day

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7 Rounds (Not Timed) – 3 Wall Climbs – 15 Wall Balls (High/Heavy) – 30 Double Unders   Then   “Rest Day”   5 Rounds – 400m Run – 500m Row

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5-3-1 Power Clean   5 x 15 Ring Dips Between Sets   Then   3 Minutes – 21 Power Cleans @ 165/115lbs – Max Reps Toes To Bar   Rest 3 Minutes   2 Minutes – 15 Power Cleans @ 165/115lbs – Max Reps Toes To Bar   Rest 2 Minutes   1 Minute – 9 Power Cleans @ 165/115lbs – Max Reps Toes To Bar

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7 Rounds – 1st Minute: 10 Push Ups – 2nd Minute: 3 Bar Muscle Ups   Then   25 Minute AMRAP In Teams Of 3, Rotate Through The Stations: – 100m Sandbag Carry @ 60/30kg – Max Cals On Rower – Max Bar Facing Burpees (Over Parallette)   **All 3 teammates switch movements at the end of Sandbag Carry.