32 ADVANTAGE RD, HIGHETT 3190  
February 2019
 
---------------------------------------------------------------------

15 Minute AMRAP – 10,20,30,40…etc DB Snatches @ 22.5/15kg (Alt. Arms) – 200/180m Ski Erg – 10,20,30,40…etc Single DB Hang Clean And Jerks @ 22.5/15kg – 200/180m Ski Erg   Then   15 Minute AMRAP – 25,50,75,100…etc Single Unders – 200/180m Row – 25,50,75,100…etc Double Unders – 200/180m Row

---------------------------------------------------------------------

1-1-1-1-1 Power Clean   5 x 15 Push Ups Between Sets   Then   12 Minute AMRAP – 10 Dead Lifts @ 225/155lbs – 8 Toes To Bar – 6 Bar Facing Burpees

---------------------------------------------------------------------

3 Rep Max Back Squat   5 x Max L-Sits, Straight Into 30sec Weighted Plank Between Sets   Then   – 25/20 Cals Air Bike – 25 Back Squats @ 185/125lbs   Rest As Required, Then   – 25/20 Cals Air Bike – 25 Front Squats @ 135/95lbs   Rest As Required, Then   – 25/20 Cals Air Bike – 25 Overhead Squats @ 95/65lbs   **Each Air Bike Has A 90sec Time Cap

---------------------------------------------------------------------

3-3-3-3-3 Push Jerk   5 x 12 Chest To Bar Chin Ups Between Sets   Then   3 Rounds – 400m Run – 50 Push Presses @ 45/35lbs – 15 Box Jumps @ 30”/24”

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

“Open Workout 19.1”   15 Minute AMRAP – 19 Wall Balls – 19 Cal Row

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

5 Rounds For Quality – 10 Ring Rows – 10 Push Ups – 15 Russian KB Swings   Then   Each Movement Once For Time – 1000/900m Row – 1000/900m Ski Erg – 80/60 Cals Air Bike – 1000m Run   **Start Each Movement At 8 Minute Intervals

---------------------------------------------------------------------

20 Hang Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes   Then   For Time – 30 Power Snatches @ 75/55lbs – 25 Burpee – Box Jump Overs @ 24”/20” – 20 Power Snatches @ 75/55lbs – 15 Burpee – Box Jump Overs @ 24”/20” – 10 Power Snatches @ 75/55lbs – 5 Burpee – Box Jump Overs @ 24”/20”

---------------------------------------------------------------------

5-5-5 Back Squat   5 x 15 Toes To Bar Between Sets   Then   5 Rounds – 20 Wall Balls – 12/10 Cal Row – 10 Front Squats @ 115/80lbs – 10/8 Cals Ski Erg