32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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1,2,3,4,5,6,7,8,9,10 – 100m Slow Run (Multiplied By Round For Total Distance)   **100m Fast Run after each slow run. No rest between rounds.   #tracksunday

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3 Rep Max, Then 1 Rep Max Clean And Jerk   Choose 1 Gymnastic Skill/Weakness To Work On Between Sets   Then   15 Minute AMRAP – 5 Power Cleans @ 135/95lbs – 4 Front Squats @ 135/95lbs – 3 Push Jerks @ 135/95lbs – 1,2,3,4,5….etc Muscle Ups

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Rest Day

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5 Rounds (Not Timed) – 2 x 15m Rope Sled Pull (Hand Over Hand) – 300/270m Row (Stoke Rating At Or Below 25) – 8 Strict Chin Ups   Then   10,9,8,7,6,5,4,3,2,1 – Toes To Bar – Double Unders x 5

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10 x 3 Back Squat @ 85% Of 1RM + 5-20lbs   4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40 Reps Total. Increase By 2-5lbs If Target Was Reached Previously)   Then   “Karen”   For Time – 150 Wall Balls

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4 Rounds – 400m Run – 500/450m Row – 40/30 Cals Air Bike – 500/450m Ski

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3 Rep Max Dead Lift   Accrue 40 Strict Handstand Push Ups Between Sets   Then   Tabata Dead Lift @ 185/125lbs 8 x 20sec Work/10sec Rest   Then   21-18-15-12-9-6-3 – Hang Power Snatches @ 95/65lbs – Bar Facing Burpees

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Rest Day

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3 Rep Max, Then 1 Rep Max Front Squat   5 x 10 Bent Over Barbell Rows Between Sets   Then   5 Rounds x 2 Minutes – 200/180m Ski Erg – Max Reps Wall Balls   **Rest 2 Minutes Between Rounds

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Rest Day