32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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5 x Max Reps Bench Press (Target: Accrue 50 Reps Total)   5 x 12 Ring Rows Between Sets   Then   2 Rounds – 40 Cal Row – 30 Hang Power Snatches @ 75/55lbs – 20 Burpee – Chest To Bar Chin Ups

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5 Rounds (20 Minute Time Cap) – 12 Dead Lifts @ 225/155lbs – 400m Run   Then   4 Rounds x 2 Minutes – 20/15 Cals Air Bike – Max Distance Handstand Walk   **Rest 2 Minutes Between Rounds

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3 x 7 Push Press   7 x 20 Hollow Rocks Between Sets   Then   10 Rounds (20 Minute Time Cap) – 7 Shoulder To Overheads @ 135/95lbs – 30 Double Unders – 7 Toes To Bar

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20 Minutes To Find 3 Rep Max Front Squat   10-10-10-10 Weighted Push Ups Between Sets   Then   30 Minute Partner AMRAP – 3000/2700m Row – 150 DB Snatches @ 22.5/15kg (Alt. Arms) – 90 Burpees   **Alternate work/rest, partition work as required.

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Rest Day

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5 x 10 Back Rack Step Lunges (Alt. Legs)   5 x 300m Ski Erg Between Sets   Then   4 Rounds x 2 Minutes – 15 Chin Ups – 15 Power Snatches @ 75/55lbs – Max Reps Air Squats   **Rest 2 Minutes Between Rounds

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Rest Day

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5-5-3-3-1-1 Thruster   5 x 8 DB Bench Rows Between Sets   Then   For Time   – 400m Run, Then   3 Rounds – 12 DB Thrusters @ 2 x 22.5/15kg – 12 Box Jumps @ 24”/20”, Then   – 400m Run, Then   3 Rounds – 8 DB Thrusters @ 2 x 30/20kg – 8 Box Jumps @ 30”/24”, Then   – 400m Run

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3-3-3 Dead Lift   3 x Max Reps Toes To Bar Between Sets   Then   10 Minute AMRAP – 3 Hang Power Cleans @ 185/125lbs – 5 Handstand Push Ups

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5-5-5-5-5 Back Squat   5 x 1 Minute Planks Between Sets   Then   20 Minute Partner AMRAP – 30/24 Cals Air Bike Each – 40 Wall Balls Each – 25 Burpees Each   **Alternate Work/Rest At End Of Each Movement.