32 ADVANTAGE RD, HIGHETT 3190  
2018
 
---------------------------------------------------------------------

3 x 8 Strict Press   5 x 8 DB Bench Rows Between Sets   Then   12 Minute Partner AMRAP   1st athlete completes 300m Row whilst 2nd athlete completes as many Clean And Jerks as possible. Change movement at completion of Row then continue in the same format. Score for total Clean And Jerk reps. Follow the following weights for Clean And Jerk:   1-30 Reps @ 135/95lbs 31-60 Reps @ 165/115lbs 61-90 […]

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

- 1 x 1000m Slow Jog – 2 x 500m Moderate-Fast Run   – 1 x 800m Slow Jog – 2 x 400m Moderate-Fast Run   – 1 x 600m Slow Jog – 2 x 300m Moderate-Fast Run   – 1 x 400m Slow Jog – 2 x 200m Moderate-Fast Run   – 1 x 200m Slow Jog – 2 x 100m Moderate-Fast Run   **Rest 1 minute after each effort.   #tracksunday

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

Every 90sec For 10 Rounds – 2 Front Squats   Then   10 Minute AMRAP – 5 Dead Lifts @ 225/155lbs – 7 Box Jumps @ 24”/20” – 9 Push Ups

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

Rest Day

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

5 Rounds (Not Timed) – 250m Ski Erg – 80m Dog Sled @ 90/55lbs – 20m Overhead Walking Lunge (2x DB’s or Weight Plate   Then   20 Minute Partner AMRAP – 250m Run Each – 20/16 Cals Air Bike Each   **Alternate Work/Rest

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

3-3-3-3-3 Hang Power Clean   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds – 3 Hang Power Cleans – 5 Bar Muscle Ups – 7 Handstand Push Ups

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

10 Rep Max Back Squat   Hip/Shoulder Mobility Between Sets   Then   25 Minute Partner AMRAP – 40 Wall Balls – 40 DB Snatches @ 30/20kg – 40 Burpees   **Alternate work/rest. Partition work so that each partner does equal reps.

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

3-3-3-3-3 Push Jerk   Accrue 40 Strict Chin Ups Between Sets   Then   12 Minute AMRAP – 12 DB Shoulder To Overheads @ 2 x 22.5/15kg – 15 Cal Row – 18 Unbroken Double Unders   To Finish   Tabata Planks (8 Rounds x 20sec Work/10sec Rest)

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

3 Rounds – 1000m Slow To Moderate Run – Rest 1 Minute – 400m Moderate To Fast Run   **Complete rest between rounds (at least 3 minutes). Aim for consistently paced rounds.   #tracksunday

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

3-3-2-2-1-1 Squat Clean   Mobilise Between Sets   Then   4 Rounds (15 Minute Time Cap) – 9 Thrusters @ 95/65lbs – 9 Toes To Bar – 9 Thrusters @ 95/65lbs – 3 Muscle Ups