32 ADVANTAGE RD, HIGHETT 3190  
April 2018
 
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5-5-5-5-5 Dead Lift   3 x 500m Ski Erg Between Sets   Then Battle Of The Bluff 2017 Event 3: “7 Minutes In Hell”   7 Minute AMRAP – 5,6,7,8,9…etc Hang Power Cleans @ 135/95lbs – 10 Wall Balls – 25 Double Unders

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5 x 5 Strict Press   5 x 15 Cal Row Between Sets (Prioritise Slow, Long Powerful Strokes)   Then   15 Minute AMRAP – 12 KB Swings @ 24/16kg – 9 Box Jumps @ 24”/20” – 6 Shoulder To Overheads @ 135/95lbs

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- 4 x 800m Run   – 4 x 400m Run   – 4 x 200m Run   **Rest 30sec after each 800m, 60sec after each 400m and 90sec after each 200m. Self regulate intensity so that pace stays consistent at each distance.   #tracksunday

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1-1-1-1-1 Clean And Jerk   Mobilise Between Sets   Then   For Time – 10 Squat Cleans @ 135/95lbs – 15 Toes To Bar – 8 Squat Cleans @ 165/115lbs – 15 Toes To Bar – 6 Squat Cleans @ 195/135lbs – 15 Toes To Bar – 4 Squat Cleans @ 225/155lbs – 15 Toes To Bar – 2 Squat Cleans @ 255/175lbs

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Rest Day

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8 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 10 DB Hang Cleans (Alt. Arms)   Then   5 Rounds (15 Minute Time Cap) – 5 Bar Muscle Ups – 10m Handstand Walk – 15 Wall Balls   **Upscale For Wall Balls: 15 Pistols   To Finish   – 100 Abmat Sit Ups

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20 Minutes To Find 3 Rep Max Dead Lift   3 x 20/15 Cals Air Bike Between Sets   Then   25-20-15-10-5 – Power Snatches @ 75/55lbs – Box Jump Overs @ 24”/20”   To Finish   Accrue 3 Minutes Hollow Hold

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3 x 5 Back Squat   5 x 15 Push Ups Between Sets   Then   21-15-9 – Back Squats @ 185/125lbs – Chest To Bar Chin Ups   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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Warm Up: – 400m Run   Then   For Time, In Partners – 40 Dead Ball Cleans – 400 Double Unders – 30 Dead Ball Cleans – 300 Double Unders – 20 Dead Ball Cleans – 200 Double Unders – 10 Dead Ball Cleans – 100 Double Unders   **Alternate work/rest. Partition work in any way.   To Finish   – 2 x 200m Sprint Rows   **Rest As Required Between Efforts

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Rest Day