32 ADVANTAGE RD, HIGHETT 3190  
September 2017
 
---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

Every Minute For 10 Minutes – 2 Squat Cleans (Touch And Go)   Then   10 Minute AMRAP – 3 Clean And Jerks @ 185/125lbs – 9 Wall Balls @ 30/20lbs   To Finish   3 x 400m Run   **In partners, alternating work/rest.

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3-3-3-3-3 Back Squat   5 x 1 Turkish Get Ups Per Arm Between Sets   Then   “Battle Of The Bluff 2016 Event 3 – Grip Triplet”   6 Minute AMRAP – 30 Power Snatches @ 75/55lbs – 25 Toes To Bar – 20 Burpee – Box Jumps @ 24″/20″

---------------------------------------------------------------------

5 Rounds (Not Timed) – 8 DB Bench Rows Per Arm – 40m Dog Sled @ 135/90lbs – 300m Ski   Then   5 Rounds – 7 Dead Lifts @ 275/185lbs – 7 Handstand Push Ups – 45 Double Unders

---------------------------------------------------------------------

“30 Muscle Ups For Time”   Then   15 Minute AMRAP – 20 Thrusters @ 45/35lbs – 10 Strokes On Rower At Or Below 1:30/1:45   To Finish   Accrue 75 Hollow Rocks Or 2 Minutes Of Hollow Hold

---------------------------------------------------------------------

5-5-3-3-1-1 Push Press   Shoulder Mobility Between Sets   Then   10 Rounds – 7 Burpees – 14 KB Swings @ 24/16kg   **Complete 20/16 Cals on Air Bike before the 1st and after the 5th and 10th rounds.

---------------------------------------------------------------------

2km Black Rock Sea Wall Run Including: – Hill Sprints – Step Ups – Squat Holds – Bench Dips – Single Leg Toe Touches – Push Ups   #sviksunday

---------------------------------------------------------------------

30 Hang Power Cleans On Cadence 1 Rep Every 30sec For 15 Minutes   Then   4 x 1 Minute Planks   **Rest 1 Minute Between Each   Then   4 Rounds – 7 Box Jumps @ 30″/24″ – 11 Strict Ring Dips – 15 Cal Row

---------------------------------------------------------------------

Rest Day