32 ADVANTAGE RD, HIGHETT 3190  
August 2019
 
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20 Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes   Then   “Open Workout 16.3”   7 Minute AMRAP – 10 Power Snatches @ 75/55lbs – 3 Bar Muscle Ups

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Rest Day   Or (Optional Workout)   3 Rounds – 750/675m Ski Erg – 100m Walking Lunge – 50 Abmat Sit Ups

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5-5-5-5-5 Back Squat   Hip and Front Rack Mobility Between Sets   Then   10 Mins To Warm Up Hang Power Clean   Then   15 Minute AMRAP – 10 Hang Power Cleans @ 135/95lbs – 10 Front Squats @ 135/95lbs – 200m Run

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5 Rounds – 1 Handstand Hold Effort (30-45sec) – 8 Strict Pull Ups – 60m Double KB Farmer’s Walk (4 x 15m Lengths)   Then   5 Rounds x 2 Minutes – 300/270m Row – Max Double Unders In Remaining Time   **Rest 2 Minutes Between Rounds

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3 x 8 Push Jerk   5 x 10 Ring Rows Between Sets   Then   For Time   – 27/22 Cals Air Bike (Buy In), Then   5 Rounds – 18 Single DB Hang Clean And Jerks @ 22.5/15kg (9 Per Arm) – 9 DB Facing Burpees, Then   – 27/22 Cals Air Bike (Check Out)

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3 Rep Max Dead Lift   5 x 300/270m Ski Erg Between Sets   Then   3 Rounds (17 Minute Time Cap) – 20 Dead Lifts @ 225/155lbs – 20 Box Jumps @ 24”/20” – 20 Toes To Bar

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3 Rounds, In Partners – 200m Row Each – 15 Burpees Each – 200m Row Each – 30m Prowler Push Each – 200m Row Each – 30 Air Squats Each   **Alternating work/rest after each movement.   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints   **Alternating Work/Rest

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7-7-7 Overhead Squat   Shoulder Mobility Between Sets   Then   7 Rounds (15 Minute Time Cap) – 7 Hang Power Snatches @ 135/95lbs – 49 Double Unders

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Rest Day   Or (Optional Workout)   5 Rounds – 400m Sandbag Carry @ 45/30kg – 30 Abmat Sit Ups – 15 Sandbag Facing Burpees

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5-3-1 Bench Press   5 x 30 Second Hollow Hold Between Sets   Then   For Time, In Partners (24 Minute Time Cap)   120/90 Cal Air Bike Buy In (Alt. 20/15 Cals Each), Then   5 Rounds – 12 DB Front Squats Each @ 2 x 22.5/15kg – 12 Pull Ups Each, Then   120/90 Cal Ski Erg Check Out (Alt. 20/15 Cals Each)   **Alternate work/rest after each movement.