32 ADVANTAGE RD, HIGHETT 3190  
August 2017
 
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5-5-5 Dead Lift (All Single Lifts)   5 x 300m Ski Erg Between Sets   Then   5 Rounds (20 Minute Time Cap) – 5 Bar Muscle Ups – 60 Double Unders – 20 KB Swings @ 32/24kg

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5 x 5 Pause Back Squat   5 x 20sec Air Bike Sprint For Cals Between Sets   Then   5 Rounds (20 Minute Time Cap) – 20 Wall Balls – 15 Push Ups – 20m DB Front Rack Walking Lunge @ 2 x 22.5/15kg

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12-10-8-6-4-2 – Strict Handstand Push Ups – Strict Chin Ups   Then   For Time – 60 DB Snatches @ 22.5/15kg (Alt. Sides) – 40 Cal Row – 20 Burpee – Box Jump Overs @ 24″/20″   To Finish   10 Minutes – Max Distance Handstand Walk (In 4m Increments)   Or   Handstand Walk Practice/Progressions

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Every 90sec For 10 Rounds Of The Complex: – 1 Power Clean – 1 Squat Clean – 1 Hang Squat Clean   Then   3 Rounds – 10 Power Cleans @ 185/125lbs – 10 Toes To Bar   To Finish   – 5 x 20m Banded Sprints

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Rest Day

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10-8-6-4-2 – Thrusters @ 135/95lbs – Double Unders x 5   Then   “Nancy”   5 Rounds – 400m Run – 15 Overhead Squats @ 95/65lbs   To Finish (Optional)   Work Through 15-20 Muscle Ups In Own Time

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Rest Day

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40 Minutes To Find 1 Rep Max Clean And Jerk   3 x 90sec Planks Between Sets   Then   “Open Workout 13.4″   7 Minute AMRAP 3,6,9,12,15….etc – Clean And Jerks @ 135/95lbs – Toes To Bar

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5 x 5 Front Squat   5 x 15 Push Ups Between Sets   Then   5 Rounds – 250/225m Row – 15 x 10m Shuttle Runs – 15/12 Cals Air Bike   **Rest 1 Minute Between Rounds

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5-5-5-5-5 Dead Lift   5 x 300m Ski Between Sets   Then   21-15-9 – Power Snatches @ 115/80lbs – Chest To Bar Chin Ups