32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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5-5-5 Push Jerk   5 x 8 Strict Chin Ups Between Sets   Then   10 Minute AMRAP 2,4,6,8,10,12…etc – Push Jerks @ 135/95lbs – 10m Shuttle Runs   To Finish   8 x 30sec Weighted Planks @ 25/15kg   **Rest 1 Minute Between Efforts

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5 x 3 Back Squat   5 x 15 Hand Release Push Ups Between Sets   Then   5 Rounds – 400m Row – 20 Wall Balls   **Rest 1 Minute Between Rounds

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Rest Day

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“Open Workout 17.1″   For Time (20 Minute Time Cap) – 10 DB Snatches @ 22.5/15kg – 15 Burpee-Box Jump Overs @ 24″/20″ – 20 DB Snatches @ 22.5/15kg – 15 Burpee-Box Jump Overs @ 24″/20″ – 30 DB Snatches @ 22.5/15kg – 15 Burpee-Box Jump Overs @ 24″/20″ – 40 DB Snatches @ 22.5/15kg – 15 Burpee-Box Jump Overs @ 24″/20″ – 50 DB Snatches @ 22.5/15kg – 15 Burpee-Box Jump Overs @ 24″/20″ […]

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Rest Day

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5 Sets x Max Reps DB Thrusters (Increase Weight Each Round If Possible)   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   20 Minute AMRAP – 15 Thrusters @ 75/55lbs – 15 x 10m Shuttle Runs – 15 Cal Row   **Rest 1 Minute Between Rounds

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5 Rounds (Not Timed) – 40m Backward Sled Drag (Increasing Weight) – 12 Toes To Bar – 50 Double Unders   Then   For Time, In Teams Of 3 – 300/250 Cals Air Bike   **Only one team member works at any time. Break up efforts in any way.

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7-7-5-5-3-3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   7 Rounds – 8 Power Cleans @ 135/95lbs – 9 Box Jumps @ 24″/20″

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7-7-5-5-3-3 Back Squat   5 x 10 Kipping Handstand Push Ups Between Sets   Then   15 Minute AMRAP – 10m Overhead Walking Lunge @ 2 x DB’s or Weight Plate – 10 Burpees – 10 Wall Balls @ 30/20lbs – 10 Cal Row

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest