32 ADVANTAGE RD, HIGHETT 3190  
July 2017
 
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5 Rounds – 90sec: 5 Back Squats – 90sec: 6 Strict Chin Ups   Then   10-8-6-4-2 – Back Squats @ 225/155lbs – Double Unders x 5   To Finish   – 50 Burpee – Box Jump Overs @ 24″/20″

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Rest Day

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2-2-2-1-1-1 Split Jerk   Light Overhead Squat Practice, Dead Ball Clean Practice And Shoulder Mobility Between Sets   Then   For Time – 800m Run – 40 Chin Ups – 30 Overhead Squats @ 135/95lbs – 20 Dead Ball Cleans @ 65/45kg – 10 Muscle Ups

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Rest Day

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3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   5 Rounds – 5 Power Cleans @ 185/125lbs – 10 Push Ups – 25 Double Unders

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4-5 Rounds (Strength) – Max Reps Unbroken Toes To Bar (Min. 10) – 20m Front Rack Walking Lunge (2 x DBs) – 2 KB Turkish Get Ups Per Arm   **Increase Weight Where Possible   Then   20 Minute AMRAP – 20m Dog Sled @ 135/90lbs – 20m Backward Sled Drag @ 135/90lbs – 20/16 Cal Row – 20/16 Cals Air Bake   **Rest as needed between rounds. Finish the full round after 20 minutes.

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4 x 4 Front Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   Alternating Minutes For As Long As Possible Following The Rep Scheme Of: 11,12,13,14,15,16,17…etc – 1st Minute: Thrusters @ 95/65lbs – 2nd Minute: Box Jumps @ 24″/20″   **Workout is over when the required work is not completed in the allotted time. Minimum work requirement is the completion of the round of 15′s.

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1-1-1-1-1 Hang Power Snatch   Shoulder Mobility Between Sets   Then   For Time 5 Rounds – 5 Hang Snatches @ 95/65lbs – 5 Bar Facing Burpees, Then 5 Rounds – 3 Hang Snatches @ 135/95lbs – 5 Bar Facing Burpees, Then 5 Rounds – 1 Hang Snatch @ 165/115lbs – 5 Bar Facing Burpees

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Rest Day

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5 x 5 Back Squat   Accrue 15 Ring Muscle Ups And 15 Bar Muscle Ups Between Sets   Then   5 Rounds – 20 Wall Balls – 15 x 10m Shuttle Runs – 10/8 Cals Air Bike