32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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3-3-3-3-3 Power Clean   5 x 15 Ring Dips Between Sets   Then   4 Rounds (20 Minute Time Cap) – 4 Dead Ball Cleans @ 55/35kg – 10m Dead Ball Walking Lunge @ 55/35kg – 200/180m Row – 4 Dead Ball Cleans @ 55/35kg – 10m Dead Ball Walking Lunge @ 55/35kg (Opposite Shoulder) – 30 Double Unders

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4 x 200m Fast Run (1 Round Every 3 Minutes)   Rest 3 Minutes   3 x 400m Moderate Run (1 Round Every 4 Minutes)   Rest 3 Minutes   2 x 800m Slow Jog (1 Round Every 5 Minutes)   #tracksunday

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1 Rep Max Squat Snatch, Then   Perform 10 Squat Snatches @ 70% Of 1RM (For Technique)   Then   For Time – 100m Waiter’s Carry @ 25/15kg Plate (50m Per Arm) – 50 Double Unders – 20 Back Squats @ 165/115lbs – 10 Muscle Ups – 20 Back Squats @ 165/115lbs – 50 Double Unders – 100m Waiter’s Carry @ 25/15kg Plate (50m Per Arm

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Rest Day

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3 Rep Max Push Jerk   Overhead, Front Rack And Wrist Mobility Between Sets   Then   5 Minute AMRAP 1,2,3,4,5….etc – Handstand Push Ups – Box Jumps @ 30”/24”   Rest 2 Minutes   5 Minutes – Max Cals Air Bike   Rest 2 Minutes   5 Minute AMRAP 1,2,3,4,5….etc – Handstand Push Ups – Box Jumps @ 30”/24”

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3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   For Time – 1000/900m Row – 60 Power Cleans @ 135/95lbs – 1000/900m Row

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1 Rep Max Back Squat   5 x 15 Push Ups Between Sets   Then   3 Rounds – 15 Wall Balls – 10 Chin Ups – 15 Wall Balls – 10 Toes To Bar

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5-5-5-5-5 Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   15 Minute AMRAP – 10 DB Facing Burpees – 20 Single DB Hang Clean And Jerks @ 22.5/15kg (10 Per Arm) – 250m Run

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday   Or   5 x 100m Sprints   **On a running clock performs sprints @ 0,3,6,9 and 12mins and at intensities of 80%, 85%, 90%, 95% and 100% respectively.   Then   – 200m Fast Run – 2000m Slow Jog – 200m Fast Run – 2000m Slow Jog – 200m Fast Run   #tracksunday

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3 x 3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   3 Rounds – 15 Power Snatches @ 95/65lbs – 50 Double Unders – 15 Thrusters @ 95/65lbs   **Rest 1 Minute Between Rounds