32 ADVANTAGE RD, HIGHETT 3190  
June 2017
 
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Rest Day

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2-2-2-2-2 Power Snatch   Shoulder Mobility Between Sets   Then   For Time – 21 DB Snatches (Alt. Shoulders) – 63 Double Unders – 15 DB Snatches (Alt. Shoulders) – 45 Double Unders – 9 DB Snatches (Alt. Shoulders) – 27 Double Unders

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5 x 5 Front Rack Step Lunges Per Leg   5 x 15 Russian KB Swings Between Sets   Then   In Partners, 4 Rounds Each Of – 40/32 Cals Air Bike   **Alternate work/rest. Every Bike effort has a 2:30 time cap.

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5-5-3-3-1-1 Push Jerk   5 x 20m Walking Lunge Between Sets (Unweighted, slow and controlled)   Then   20 Minute AMRAP – 15 Box Jumps @ 30″/24″ – 400m Run – 15 Toes To Bar

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5 x 5 Front Squat   Accrue 40 Strict Chin Ups Between Sets   Then   3 Rounds – 30 Wall Balls – 15 Burpees   To Finish   – 1km Row (Technique And Cool Down)

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Rest Day

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1-1-1-1-1 Squat Clean   Choose 1 Skill To Work On Between Sets   Then   10 Minute AMRAP – 5 Clusters @ 165/110lbs – 10 Box Jump Overs @ 24″/20″ – 15/12 Cals Air Bike

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Rest Day

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6 Rounds – 1st Minute: 10 Stiff Legged Dead Lifts – 2nd Minute: 20 Hollow Rocks/20sec Hollow Hold – 3rd Minute: 4 Box Jumps (High)   Then   20 Minute Partner AMRAP – 120m Dog Sled Each @ 90/55lbs – 500/450m Row Each   **Alternate work/rest after each movement.

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8-8-8 Push Press   5 x 12 Toes To Bar   Then   5 Rounds (22 Minute Time Cap) – 30 KB Swings @ 24/16kg – 20 Wall Balls – 10m Handstand Walk