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

5 Rounds – 1st Minute: 5 Strict Press – 2nd Minute: Max Reps Box Jumps @ 30″/24″   Then   7 Minute AMRAP – 3,6,9,12,15…etc Push Ups – 20 Double Unders   Rest 3 Minutes   7 Minute AMRAP – 3,6,9,12,15…etc KB Swings @ 24/16kg – 20 Double Unders

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

Rest Day

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

20 Minutes To Find 1 Rep Max Squat Clean   Then   In 10 minutes, complete as many reps as possible of a Squat Clean @ 90% of 1 Rep Max   Then   5 Rounds – 1st Minute: Wall Balls – 2nd Minute: Muscle Ups

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

Rest Day

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

3 Rep Max Hang Power Snatch   5 x 30sec Weighted Planks Between Sets   Then   5 Rounds – 12 Sumo Dead Lifts @ 155/105lbs – 10 Chest To Bar Chin Ups – 8 Box Jumps @ 24/16kg

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

“Manion” 7 Rounds – 400m Run – 29 Back Squats @ 135/95lbs   Optional Finisher   5 Rounds – 250m Row – 15 Push Ups

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

5-5-5 Push Press, Then   5-5-5 Push Jerk   5 x 12 Pistols Alternating Legs (As Fast As Possible) And Shoulder Mobility Between Sets   Then   12 Minute AMRAP – 25 Toes To Bar – 25/20 Cals Air Bike – 25 Handstand Push Ups

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

Warm Up – 1km Row   Then   5 Rounds – 1st Minute: 4,5,6,7,8 Front Squats – 2nd Minute: 6 Strict Chin Ups   Then   10 Minute AMRAP – 15 Squat Cleans @ 135/95lbs – 15 Bar Facing Burpees – 100 Double Unders

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

Rest Day

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

30 Minute Rowing Workshop   Then   30 Minutes To Find 1 Rep Max Squat Snatch   Mobilise Between Sets