32 ADVANTAGE RD, HIGHETT 3190  
April 2019
 
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6 Rounds – 1st Minute: 4-10 Strict Chin Ups – 2nd Minute: 4-10 Strict Ring Dips – 3rd Minute: 40m Dog Sled   Then   15 Minutes, In Teams Of 3 – Max Cal Row   **One teammate Rows for Max Calories whilst the second holds KBs by side @ 2 x 32/24kg. 3rd teammate rests. Change movements when KBs are dropped.

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Monday 5 x 3 Front Squat   10-10-10-10-10 DB Strict Press   Then   For Time (15 Minute Time Cap)   3 Rounds – 20 DB Hang Snatches @ 22.5/15kg – 50 Double Unders   Then, Straight Into   – 50 Wall Balls – 50 Toes To Bar

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Rest Day

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3-3-2-2-1-1 Power Clean (First 3, First 2 Touch And Go)   5 x 40m Overhead Plate Walk Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Power Cleans @ 135/95lbs – Handstand Push Ups

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Rest Day

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“Luce”   3 Rounds – 1km Run – 10 Muscle Ups – 100 Air Squats   **Workout to be completed in 20lb weight vest if possible.   Lest We Forget

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3 x 8 Back Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   For Time 5 Rounds (15 Minute Time Cap) – 15 Cal Row – 15 Wall Balls @ 30/20lbs – 15 Box Jumps @ 24”/20”

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3-3-3-3-3 Hang Power Snatch   Then   14 Minute AMRAP – 7 Hang Power Snatches @ 95/65lbs – 35 Double Unders – 7 Toes To Bar

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5 Rep Max Bench Press   3 x 300m Ski Erg Between Sets   Then   3 Rounds, In Teams Of 3 – 40 KB Squats @ 16/12kg – 30 Sit Ups – 20/15 Cals Air Bike – 10 DB Burpee – Box Step Overs @ 2 x 15/10kg to 24”/20”   **Follow the leader, teammates must wait until the movement in front is cleared. 1st teammate starts 2nd round when 3rd teammate completes DB […]

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Rest Day