32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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10 Rep Max, Then 3 Rep Max Overhead Squat   Shoulder/Hip Mobility Between Sets   Then   For Time – 21 Overhead Squats @ 95/65lbs – 21 Chin Ups – 15 Overhead Squats @ 115/80lbs – 15 Chest To Bar Chin Ups – 9 Overhead Squats @ 135/95lbs – 9 Bar Muscle Ups

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Rest Day

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20 Minutes To Work On An Olympic Lift From The Hang   Then   For Time, In Partners – 100 Wall Balls – 30 Toes To Bar – 100 Box Jump Overs @ 24″/20″ – 30 Toes To Bar – 100 KB Swings @ 24/16kg – 30 Toes To Bar – 100 Burpees – 30 Toes To Bar   **Alternate work/rest, break up work as required.

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3-3-3-3-3 Push Jerk   5 x 300m Ski Erg Between Sets   Then   3 Rounds – 30 Push Jerks @ 95/65lbs – 20/16 Cals Air Bike – 60 Double Unders

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10 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   For Time – 9 Squat Cleans @ 135/95lbs – 9 Bar Facing Burpees – 7 Squat Cleans @ 165/115lbs – 9 Bar Facing Burpees – 5 Squat Cleans @ 195/135lbs – 9 Bar Facing Burpees – 3 Squat Cleans @ 225/155lbs – 9 Bar Facing Burpees – 1 Squat Clean @ 255/175lbs – 9 Bar Facing Burpees   To […]

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3 Rep Max Dead Lift   3 Rep Max Weighted Strict Ring Dip   Then   6 Rounds Of 3 Minutes – 500/450m Row or 400m Run – Max DB Snatches @ 30/20kg (In Remaining Time)   **Rest 3 minutes between rounds. Row in 1st, 3rd and 5th rounds, Run in 2nd, 4th and 6th rounds.

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Rest Day

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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.

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Rest Day

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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″