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

Rest Day

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

20 Minutes To Find 1 Rep Max Squat Clean   Then   5 Minutes – Max Reps Squat Cleans @ 80% Of 1RM   Then   For Time – 45 Wall Balls – 30 DB Facing Burpees – 15 Muscle Ups – 30m DB Front Rack Walking Lunge @ 2 x 22.5/15kg – 45 KB Swings @ 24/16kg

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

Rest Day

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

20 Minute AMRAP – 10 Strict Handstand Push Ups – 250m Run   Then   3 Rounds – 2 Minutes: Sandbag Over 30” Box @ 60/30kg – 2 Minutes: Cals Air Bike   Rest 2 Minutes Between Rounds

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

5 x 3 Back Squat   3 Rep Max Weighted Strict Chin Up Between Sets   Then   10 Rounds – 7 Front Squats @ 95/65lbs – 7 Toes To Bar

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

3 Rep Max Push Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   30-20-10 – Shoulder To Overheads @ 135/95lbs – Double Unders x 4

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

3 x 3 Dead Lift   Glute/Hamstring Mobility Between Sets   Then   13 Minute AMRAP – 12 Push Ups – 11 Box Jump Overs @ 24”/20” – 10 Cal Row

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

Rest Day

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

“Open Workout 19.5”   33-27-21-15-9 (20 Minute Time Cap) – Thrusters @ 95/65lbs – Chest To Bar Chin Ups

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

Rest Day