32 ADVANTAGE RD, HIGHETT 3190  
January 2019
 
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5-5-3-3-1-1 Hang Power Clean   Accrue 30 Ab Wheel Rollouts Between Sets   Then   10 Rounds – 3 Hang Power Cleans @ 185/125lbs – 10 Wall Balls

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5 x 5 Strict Press   Shoulder/Rack/Overhead Mobility Between Sets   Then   20 Minute AMRAP – 25 DB Shoulder To Overheads @ 22.5/15lbs – 25/20 Cal Row – 50 Double Unders

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3-3-3-3-3 Back Squat   5-4-3-2-1 DB Snatch Per Arm Between Sets   Then   3 Rounds – 18 Front Squats @ 95/65lbs – 12 Toes To Bar – 9 Burpees

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For Time, In Teams Of 3   3 x 400m Run Relay   **Complete 60 Burpee – Jumps Onto 45lb Plate As A Team During Runs, Then   3 x 450/400m Ski Erg Relay   **Complete 90 Box Jump Overs @ 24”/20” As A Team During Skis, Then   3 x 30/24 Cals Air Bike Relay   **Complete 120 Russian KB Swings @ 24/16kg As A Team During Bikes, Then   3 x 500/450m Row […]

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Rest Day

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20 Dead Ball Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes   Then   5 Rounds (17 Minute Time Cap) – 15 Power Snatches @ 75/55lbs – 10 Chest To Bar Chin Ups

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8 Rounds – 5 Strict Chin Ups – 3 Box Jumps (High)   Then   4 Rounds x 2 Minutes – 20 Wall Balls (Upscale: 30/20lbs) – Max Cals Air Bike   **Rest 2 Minutes Between Sets   To Finish   10 Minutes Of Handstand Walk Practice/Progressions

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10 Rep Max Bench Press   5 x 10 Weighted Sit Ups Between Sets   Then   7 Rounds x 2 Minutes – 10 x 20m Shuttle Runs – Max Reps Push Ups   **Rest 2 Minutes Between Rounds

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5-5-3-3-1-1 Hang Power Clean   10-10-10-10-10 DB Seesaw Press Per Arm Between Sets   Then   For Time – 15 Hang Power Cleans @ 135/95lbs – 12 Bar Facing Burpees – 9 Hang Power Cleans @ 185/125lbs – 6 Bar Facing Burpees – 3 Hang Power Cleans @ 225/155lbs   To Finish   Accrue 30 Ab Wheel Rollouts

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3 x 8 Dead Lift (Single Lifts)   5 x 90sec Planks Between Sets   Then   4 Rounds – 60m Dog Sled @ 90/55lbs – 12/8 Cals Air Bike – 15 Dead Lifts @ 135/95lbs   **Start rounds on 4:30 intervals. Rest in remaining time.