32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes   Then   Every Minute For 10 Rounds – Wall Balls Or DB Snatches @ 22.5/15kg   **Choose a number of reps so that each set can be completed unbroken. (Max total reps of 150)   To Finish   2 x 500m Ski Erg   **Rest As Required Between Efforts

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Rest Day

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5 x 3 Back Squat   10-10-10-10-10 DB Bench Press Between Sets   Then   5 Rounds (15 Minute Time Cap) – 10 Burpee – Box Jump Overs @ 24”/20” – 15 Wall Balls   To Finish   Accrue 30-50 Hollow Rock To Supermans

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8 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups   Then   3 Rounds – 10 Dead Ball Cleans @ 55/35kg – 500m Row   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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5-3-1 Front Squat   Work On 1 Or More “Row” Movements Between Sets – Bent Over Barbell Row – DB Bench Row – Landmine Row – Ring Row – Inverted Bar Row   Then   5 Rounds x 2 Minutes – 80m Dog Sled @ 90/55lbs – Max Cals Air Bike   **Rest 2 Minutes Between Rounds

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5-5-5-5-5 Dead Lift   10-10-10-10 DB Strict Press Between Sets   Then   4 Rounds (20 Minute Time Cap) – 30 KB Swings @ 24/16kg – 20 Burpees – 100 Double Unders

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Rest Day

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“Marathon Row”   For Time – 42,195m Row   **Perform as an individual, or in teams of 2 or 3.   Or   5 Rounds – 30/25 Cals Air Bike – 500/450m Ski Erg

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Rest Day

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10 Rep Max Bench Press   Accrue 30 Strict Chin Ups Between Sets   Then   4 x 800m Run   **On a running clock, start rounds @ 0,8,16 and 24mins.