32 ADVANTAGE RD, HIGHETT 3190  
May 2017
 
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6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 4 Muscle Ups   Then   15 Minute AMRAP – 10 Strokes On Rower @ 1:30/1:45 (or below) – 10 Thrusters @ 95/65lbs

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5 Rounds (Not Timed) – 40m Dead Ball Carry (Drop At 20m Turnaround) – 8 Box Jumps (High) – 8 Bent Over Barbell Rows – 15/12 Cals Air Bike   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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3-3-2-2-1-1 Hang Power Clean   5 x 15 Toes To Bar Between Sets   Then   “DT”   5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks @ 155/105lbs

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5 x 5 Back Squat   5 x 50 Double Unders Between Sets   Then   10 Minute AMRAP – 7 Burpees – 14 Wall Balls   To Finish   2 Minute Row For Max Calories

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3-3-3-3-3 Overhead Squat   Shoulder Mobility Between Sets   Then   5 Rounds – 250/220m Row – 10 Power Snatches @ 75/55lbs – 10 Chin Ups   **Rest 1 Minute Between Rounds

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Rest Day

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3-3-2-2-1-1 Power Clean   5 x 300m Ski Erg Between Sets   Then   3 Rounds – 30 Toes To Bar – 30 Power Cleans @ 115/80lbs – 800m Run

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5 x 3 Back Squat   Mobilise Between Sets   Then   For Time – 12 Back Squats @ 225/155lbs – 100 Double Unders – 9 Back Squats @ 255/175lbs – 100 Double Unders – 6 Back Squats @ 285/195lbs – 100 Double Unders – 3 Back Squats @ 315/215lbs   To Finish   – 50 Hollow Hold To Supermans (25 Per Side)

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5 Rep Max Strict Press, Then   2 x Max Reps Push Press @ 5RM Strict Press Weight   5 x 20/16 Cals Air Bike Sprint   Then   For Time (15 Minute Time Cap) – 20 Handstand Push Ups – 20 Box Jumps @ 30″/24″ – 10 Bar Muscle Ups – 16 Handstand Push Ups – 16 Box Jumps @ 30″/24″ – 8 Bar Muscle Ups – 12 Handstand Push Ups – 12 Box […]