32 ADVANTAGE RD, HIGHETT 3190  
June 2019
 
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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday

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Every Minute For 10 Minutes – 1 Power Snatch   Then   For Time – 60 Power Snatches @ 115/80lbs   **After Rep 5,10,15: 7 Toes To Bar After Rep 20,25,30: 6 Chin Ups After Rep 35,40,45: 5 Chest To Bar Chin Ups After Rep 50,55,60: 4 Bar Muscle Ups

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Rest Day

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Warm Up: Choose 2 Of The Following: – 1000/900m Row – 800/700m Ski Erg – 1000m Run – 50/40 Cals Air Bike Then 5-5-5 Back Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   15 Minute AMRAP – 60m Overhead Walking Lunge With Plate @ 20/15kg – 30 Step Ups With Plate @ 20/15kg to 20” – 15 Handstand Push Ups

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Warm Up: Choose 2 Of The Following: – 1000/900m Row – 800/700m Ski Erg – 1000m Run – 50/40 Cals Air Bike   Then   4 Rounds (16 Minute Time Cap) – 15 Dead Lifts @ 185/125lbs – 5 Wall Climbs   Then   5 x 20m Banded Sprints 1 Sprint Every 2 Minutes   To Finish   – 4 Minute Plank (Scale With Rest As Required)

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Warm Up: Choose 2 Of The Following: – 1000/900m Row – 800/700m Ski Erg – 1000m Run – 50/40 Cals Air Bike   Then   3-3-3-3-3 Front Squat   5 x 15 Hand Release Push Ups Between Sets   Then   6 Minutes – 1000/900m Row – Max Wall Balls   Rest 6 Minutes   6 Minutes – 1000/900m Row – Max Double Unders

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Warm Up: Choose 2 Of The Following: – 1000m Row – 1000m Ski Erg – 1000m Run – 50/40 Cals Air Bike   Then   7-7-7-7-7 Push Press   3-3-3-3-3 Weighted Chin Ups Between Sets   Then   10 Rounds (15 Minute Time Cap) – 7 Burpees – 4 Clean And Jerks @ 135/95lbs

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday

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3 x 3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   3 Rounds – 30 Single DB Thrusters @ 22.5kg (15/Arm) – 30 DB Snatches (Alt. Arms) – 15 Box Jumps @ 24”/20”

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Rest Day