32 ADVANTAGE RD, HIGHETT 3190  
February 2017
 
---------------------------------------------------------------------

5-3-1 Overhead Squat   5 x 20 Hollow Rocks Between Sets   Then   7 Minute AMRAP – 3,5,7,9,11,13…etc Power Snatches @ 75/55lbs – 5 Chin Ups

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

5-5-3-3-1-1 Push Jerk   5 x 15/12 Cals Air Bike Between Sets   Then   12 Minute AMRAP – 12 DB Push Presses @ 2 x 22.5/15kg – 12 Dead Lifts @ 155/105lbs – 12 Step Ups @ 24″/20″

---------------------------------------------------------------------

5 x 3 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Squat Cleans @ 135/95lbs – Toes To Bar

---------------------------------------------------------------------

6 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups   Then   5 x 800m Run @ 0,8,16,24 and 32mins

---------------------------------------------------------------------

3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   For Time (20 Minute Time Cap) – 50 Cal Row – 40 Paralette Facing Burpees – 30 Dead Ball Cleans (Over Alt. Shoulders) – 100 Double Unders – 25 Cal Row – 20 Paralette Facing Burpees – 15 Dead Ball Cleans (Over Alt. Shoulders) – 50 Double Unders

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

30 Minutes To Find 1 Rep Max Clean And Jerk   5 x 12 Chest To Bar Chin Ups Between Sets (Upscale 2nd And 4th Round To 7 Muscle Ups If Possible)   Then   5 Rounds – 1 Minute: Push Jerks – 1 Minute: Air Bike (Lowest RPM)   **Rest 1 minute between each movement. Push Jerk weights increase each round according to the following: – 95/65lbs – 115/80lbs – 135/95lbs – 155/110lbs – […]

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3-3-3 Snatch Balance   3-3-3 Snatch Pulls Between Sets   Then   15 Minutes To Find 1 Rep Max Squat Snatch   Then   12 Minute AMRAP – 10 Power Snatches @ 95/65lbs – 8 Box Jump Overs @ 24″/20″ – 6 Handstand Push Ups