32 ADVANTAGE RD, HIGHETT 3190  
2016
 
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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3-3-3-3-3 Power Clean   5 x 15 Ring Dips Between Sets   Then   15-12-9 – Power Clean @ 185/125lbs – Burpees – Cals On Rower

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Rest Day

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5 Rep Max Overhead Squat   10-10-10-10-10 DB Snatches (5/Arm), And 5 x 30sec Weighted Planks Between Sets   Then   3 Rounds – 1 Minute: Overhead Squats @ 95/65lbs – 1 Minute: Sandbag Over Box @ 60/30kg – 1 Minute: Ski Erg (m) – 1 Minute: DB Snatches   **15sec transition between movements and 1min 30sec rest at the end of each round.

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8 Rounds – 1st Minute: 3 Sumo Dead Lifts – 2nd Minute: 4 Strict Handstand Push Ups   Then   24 Minute Partner AMRAP – 2400m Run (3 x 400m Each) – 140 Burpees (7 x 10 Each) – 200/160 Cals Air Bike (5 x 20/16 Each)   **Alternate Work/Rest

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5 x 3 Pause Back Squats   3 x Max Reps Double Unders Between Sets (Minimum Of 300)   Then   For Time (16 Minute Time Cap) – 40 Wall Balls – 35 Chin Ups – 30 Wall Balls – 25 Chest To Bar Chin Ups – 20 Wall Balls – 15 Bar Muscle Ups – 10 Wall Balls

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5-5-3-3-1-1 Push Press   Work To 4 Rep Max Dead Ball Clean (Over Alternating Shoulders   Then   4 Rounds – 75sec: 20m Dog Sled @ 90/55lbs – 75sec: Dead Ball Cleans – 75sec: Cals On Air Bike – 75sec: Rest

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

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20 Squat Cleans On Cadence 1 Rep Every 45 Second For 15 Minutes   Then   For Time – 80 Double Unders – 20 Front Rack Step Lunges @ 135/95lbs – 40 Toes To Bar – 20 Squat Cleans @ 135/95lbs – 800m Run

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Rest Day