32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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8 Rounds – 1st Minute: 3 Power Snatches – 2nd Minute: 5 Box Jumps (High)   Then   For Time, In Partners 30-20-10 – Dead Ball Cleans – Muscle Ups   **Alternate work/rest. Partition work equally as required.

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Rest Day

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30 Hang Squat Cleans On Cadence 1 Rep Every 30sec For 15 Minutes   Then   10 Minute Partner AMRAP – 10 Front Squats (5 Each) – 20/12 Cals Air Bike (10/6 Each)   **Alternate Work/Rest   Then   10 Minute Partner AMRAP – 250m Run   **Alternate Work/Rest

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10-10-10 Stiff Legged Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   20 Minute AMRAP – 1000/900m Row 5 Rounds – 24 DB Snatches @ 22.5/15kg (Alt. Arms) – 12 Toes To Bar

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8 Rounds – 1st Minute: 6 Handstand Push Ups – 2nd Minute: 6 Chin Ups   **Upscale Or Downscale As Needed   Then   3 Rounds – 400m Run – 30 Push Presses @ 75/55lbs – 20 Burpees

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3 x 7 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   30-25-20-15-10-5 – Goblet Squats @ 24/16kg – Double Unders x 2   **100m Ski Erg After Each Round

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- 3 x 400m Moderate Run (Every 5 Minutes)   – 3 x 200m Fast Run (Every 4 Minutes)   **Each effort leads into the next without any extra rest time.   #tracksunday

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1 Rep Max Squat Snatch   Then   “Jackie”   For Time – 1km Row – 50 Thrusters @ 45lbs – 30 Chin Ups

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For Time, In Teams Of 3   – Accrue 100/70 Cals On Air Bike, Then   3 Rounds Each Of – 20 Sit Ups – 10 DB Box Step Overs @ 2 x 22.5/15kg to 20”, Then   – 750m Run As A Team Carrying 2 Medicine Balls @ 20/14lbs, Then   3 Rounds Each Of – 20 DB Squats @ 2 x 22.5/15kg – 10 Get Ups, Then   – Accrue 100/70 Cals On […]

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10-8-6-4-2 Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 25/20 Cal Row – 25 Push Ups – 25 Russian KB Swings @ 32/24kg