32 ADVANTAGE RD, HIGHETT 3190  
March 2017
 
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3-3-3-3-3 Power Clean (Touch And Go)   5 x 1 Minute Planks Between Sets   Then   21-15-9 – Power Cleans @ 135/95lbs – Box Jumps @ 24″/20″ – Chin Ups

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5-5-5 Back Squat   5 x 50 Double Unders Between Sets   Then   “Rest Day”   5 Rounds – 400m Run – 500m Row

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Rest Day

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“Open Workout 17.4″   13 Minute AMRAP – 55 Dead Lifts @ 225/155lbs – 55 Wall Balls – 55 Cals On Rower – 55 Handstand Push Ups

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Rest Day

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3-3-3-3-3 Overhead Squat   Accrue 40 Strict Chin Ups Between Sets   Then   5 Rounds (20 Minute Time Cap) – 500/450m Row – 10 Front Squats @ 135/95lbs – 10 Burpee – Box Jump Overs @ 24″/20″

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3 Rounds – 90sec: Handstand Push Ups – 90sec: Axle Bar Power Cleans @ 135/95lbs – 90sec: Cals Ski Erg – 90sec: Sandbags Over 30″ Box @ 60/30kg – 90sec: Cals Air Bike   **15 seconds transition between each movement and 2 minutes break at end of each round.

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3 x 5 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   5 Rounds – 20 Wall Balls @ 30/20lbs – 50 Double Unders   **Rest 30 Seconds After Each Movement

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5-5-3-3-1-1 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   20 Minute Parter AMRAP   2 Rounds Each Alternating Of – 5 Chin Ups – 10 Push Ups – 15 Air Squats, Then   – 250m Run Together

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Rest Day