32 ADVANTAGE RD, HIGHETT 3190  
March 2017
 
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“Open Workout 17.3″   For Time (24 Minute Cap)   Before 8:00 Minutes 3 Rounds – 6 Chest To Bar Pull Ups – 6 Squat Snatches @ 95/65lbs Then, 3 Rounds – 7 Chest To Bar Pull Ups – 5 Squat Snatches @ 135/95lbs   Before 12:00 Minutes 3 Rounds – 8 Chest To Bar Pull Ups – 4 Squat Snatches @ 185/135lbs   Before 16:00 Minutes 3 Rounds – 9 Chest To Bar Pull […]

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Rest Day

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3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   5 Sprint Rounds – 15/12 Cals Air Bike – 10 Power Cleans @ 155/105lbs   **Rest Approx 90 Seconds Between Rounds

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10-8-6-4-2 Bench Press   Accrue 2-3 Minutes Of L-Sit Between Sets   Then   12 Minute AMRAP – 10 Push Jerks @ 115/80lbs – 8 Box Jumps @ 24″/20″ – 6 Chest To Bar Chin Ups

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5 Rounds – 1st Minute: 5 Back Squats – 2nd Minute: 6 Strict Handstand Push Ups   Then   4 Rounds – 300m Row – 20 KB Swings @ 24/16kg – 250m Run – 20 Wall Balls

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3-3-2-2-1-1 Power Snatch   5 x 50 Double Unders Between Sets   Then   3 Rounds – 20 Bar Facing Burpees – 20 Snatches   **Snatch weight increases each round according to the following: – 115/80lbs – 135/95lbs – 155/110lbs

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Rest Day

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“Open Workout 17.2″   12 Minute AMRAP   2 Rounds – 50ft Weighted Walking Lunge @ 2 x 22.5/15kg DBs – 16 Toes To Bar – 8 Power Cleans @ 2 x 22.5/15kg DBs   2 Rounds – 50ft Weighted Walking Lunge @ 2 x 22.5/15kg DBs – 16 Bar Muscle Ups – 8 Power Cleans @ 2 x 22.5/15kg DBs

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Rest Day

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3 Rep Max Bench Press, Then   3 x Max Reps Bench Press @ 60% Of 3RM   5 x 20 Hollow Rocks Between Sets   Then   For Time – 400m Run – 15 Chin Ups – 500m Row – 15 Toes To Bar – 400m Run – 15 Ring Dips – 500m Row – 50 Air Squats