32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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15 Minute AMRAP – 7 Dead Lifts – 7 Handstand Push Ups – 14 Step Ups @ 24”/20”   **Dead Lift weights increase according to the following: – 135/95lbs (2 Rounds) – 185/125lbs (2 Rounds) – 225/155lbs (2 Rounds) – 275/185lbs (2 Rounds) – 315/205lbs (Max Rounds)   Then   For Time, In Partners – 150 Burpees (Alternate 5’s)   **Alternate Work/Rest

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20-20-20 Single DB Front Squat   Accrue 30 Strict Chin Ups   Then   For Time – 30 Toes To Bar – 40 DB Snatches @ 22.5/15kg (Alt. Arms) – 50m Single DB Overhead Walking Lunge (10m Per Arm Alternating) – 60/50 Cal Row – 70 Double Unders

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4 x 200m Run – 1st 50m: Slow Jog – 2nd 50m: Moderate Run – 3rd 50m: Fast Run – 4th 50m: Sprint   **On a running clock, complete runs @ 0,2,4 and 6mins.   Then   3 Rounds – 800m Slow Jog – 400m Moderate Run   **Rest 1 Minute Between Rounds

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1 Rep Max Squat Clean And Jerk   Accrue 20 Muscle Ups Between Sets   Then   3 Rounds – 16 Thrusters @ 95/65lbs – 8 Burpees – 4 Squat Cleans @ 185/125lbs – 8 Burpees

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Rest Day

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5 Rep Max Bench Press   Mobilise Between Sets   Then   11 Rounds (11 Minute Time Cap) – 9 Wall Balls – 7 Toes To Bar   To Finish   3 Minutes – Max Cals Air Bike

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3-3-2-2-1-1 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   3 Rounds (12 Minute Time Cap) – 15 Box Jumps @ 24”/20” – 15 Snatches   **Increase Snatch Weight Each Round According To The Following: – 95/65lbs – 135/95lbs – 165/115lbs

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5 x 3 Front Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   For Time 3-6-9-12-15-12-9-6-3 – Back Squats @ 165/115lbs – Chest To Bar Chin Ups