32 ADVANTAGE RD, HIGHETT 3190  
February 2017
 
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3 x 5 Back Squat   5 x 20 Hollow Rocks Between Sets   Then   For Time – 1 Mile Run – 75 Wall Balls – 800m Run – 50 Wall Balls – 400m Run – 25 Wall Balls

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5 Rep Max Strict Press, Then   2 x Max Reps Push Press @ 5RM Strict Press Weight   5 x 8 DB Bench Rows Per Arm Between Sets   Then   15 Minute AMRAP – 15 Cal Row – 12 Toes To Bar – 9 Burpees

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3-3-2-2-1-1 Dead Lift   Rack Position And Overhead Mobility Between Sets   Then   For Time – 10 Thrusters @ 95/65lbs – 50 Double Unders – 10 Thrusters @ 95/65lbs   Rest 2 Minutes   – 25 Double Unders – 20 Thrusters @ 95/65lbs – 25 Double Unders   Rest 2 Minutes   – 10 Thrusters @ 135/95lbs – 50 Double Unders – 10 Thrusters @ 135/95lbs   Rest 2 Minutes   – 25 Double […]

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Rest Day

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2-2-2-1-1-1 Squat Clean   5 x 1 Minute Squat Holds Between Sets   Then   For Time – 10 Squat Cleans @ 135/95lbs – 4/3 Muscle Ups – 8 Squat Cleans @ 165/115lbs – 4/3 Muscle Ups – 6 Squat Cleans @ 195/135lbs – 4/3 Muscle Ups – 4 Squat Cleans @ 225/155lbs – 4/3 Muscle Ups – 2 Squat Cleans @ 255/175lbs

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Rest Day

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15 Minutes To Practice DB Snatch   Then   12 Minutes – 1st Minute: 6 DB Muscle Snatches (3/arm) – 2nd Minute: 2-3 Strict Muscle Ups or 6 Strict Chin Ups   Then   20 Minutes, In Partners – Row as far as possible, alternating work/rest. Break up row however you like.

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3-3-2-2-1-1 Split Jerk (Alternate legs on split during warm up)   3 x Max Set Of Double Unders (Minimum 300 Reps)   Then   5 Rounds (15 Minute Time Cap) – 12 Kipping Handstand Push Ups – 12 Box Jumps @ 30″/24″ – 12 Toes To Bar