32 ADVANTAGE RD, HIGHETT 3190  
July 2017
 
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8 x 2 Power Clean (65-75% Of 1RM)   3 x 500m Ski Erg Between Sets   Then   12 Minute AMRAP – 3 Power Cleans @ 165/110lbs – 7 Toes To Bar – 20 Double Unders

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7 x 5 DB Strict Press   Max Height Box Jump Between Sets   Then   “15.5 In Reverse”   9-15-21-27 – Cals On Rower – Thrusters @ 95/65lbs

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Rest Day

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5 Rep Max Overhead Squat   Shoulder Mobility Between Sets   Then   3 Rounds – 10 Power Snatches @ 135/95lbs – 400m Run

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Rest Day

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3 x 3 Dead Lift   Accrue 15 Bar Muscle Ups And 15 Ring Muscle Ups Between Sets   Then   5 Rounds (20 Minute Time Cap) – 20 Wall Balls – 40 Double Unders – 20/15 Cals Air Bike

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3 x 10 Strict Press   5 x 8 Pistols Per Leg Between Sets   Then   In Partners, 5 Rounds Each Of – 10 Bench Press @ 185/125lbs – 10 Toes To Bar   **Whilst first athlete performs 10 Bench Press, the other completes 10 Toes To Bar. Switch movements when the slower movement is completed.   To Finish   In Partners, 5 Rounds Each Of – 250m Run   **Alternate Work/Rest

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3-3-2-2-1-1 Hang Power Clean   5 x 90sec Planks Between Sets   Then   30-20-10 – Hang Power Cleans @ 135/95lbs – Bar Facing Burpees

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10 Rep Max Back Squat   5 x 10 Weighted Push Ups Between Sets   Then   4 Rounds Of 3 Minutes – 10 Back Squats @ 205/135lbs – 300/270m Row, Then, Either   – Max Reps Handstand Push Ups (1st, 3rd Rounds), Or – Max Reps Chest To Bar Chin Ups (2nd, 4th Rounds)   **Rest 1 Minute Between Rounds

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Rest Day