32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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5-5-5-5-5 Bench Press   5 x 10 Bent Over Barbell Rows Between Sets   Then   8 Rounds (20 Minute Time Cap) – 14 Single DB Hang Clean And Jerks @ 22.5/15kg (7 Per Arm) – 12 Cal Row – 10 Burpees

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For Time – 21 Power Snatches @ 95/65lbs – 21 Chin Ups – 15 Power Snatches @ 135/95lbs – 15 Chest To Bar Chin Ups – 9 Power Snatches @ 165/115lbs – 9 Bar Muscle Ups   Then   10 Minutes, In Teams Of 3 – Max Cals Air Bike   **Alternate 1 work/2 rest. Only 1 athlete works at a time.

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5 x 3 Back Squat   5 x 15 Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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1 Rep Max Strict Press, Then   3 x Max Reps @ 60% Of 1RM (Approx)   5 x 40m Dog Sled Between Sets (Heavy)   Then   21-15-9 – Push Presses @ 115/75lbs – Toes To Bar – Double Unders x 3   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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

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10-10-10 Dead Lift   5 x 300m Ski Erg Between Sets   Then   9-7-5 – Dead Ball Squat Cleans @ 55/35kg – Muscle Ups

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Rest Day

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5 Rounds (Not Timed) – 10 DB Snatches (Increase Weight) – 100 Battle Ropes – 15/12 Cals Air Bike (Legs Only) – 60 Double Unders   Then   3 Rounds (15 Minute Time Cap) – 30 Power Snatches @ 75/55lbs – 30 Cal Row   To Finish   Tabata Hollow Holds 8 x 20sec Work/10sec Rest

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3-3-3-3-3 Back Squat   5 x 1 Minute Planks Between Sets   Then   20 Minute Partner AMRAP – 80 Sandbag Back Squats @ 45/30kg (Alt. 10’s) – 60 Sandbag Facing Burpees (Alt. 6’s) – 400m Sandbag Run Together (200m Carry Each)   **Alternate work/rest through Squats and Burpees.

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10-10-10-10-10 DB Bench Press   Accrue 40 Strict Chin Ups Between Sets   Then   5 Rounds – 8 KB Thrusters @ 2 x 24/16kg – 10 Toes To Bar – 12 x 10m Shuttle Runs