32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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Every 90sec For 10 Rounds Perform 1 Of The Complex: – 2 Dead Lifts – 1 Squat Clean – 1 Front Squat   Then   14 Minute AMRAP – 7 Squat Cleans @ 135/95lbs – 7 Box Jumps @ 24”/20” – 7 Burpees

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Rest Day

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5-5-5-5-5 Bench Press   5 x 10 Bent Over Barbell Rows Between Sets   Then   8 Rounds (20 Minute Time Cap) – 14 Single DB Hang Clean And Jerks @ 22.5/15kg (7 Per Arm) – 12 Cal Row – 10 Burpees

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For Time – 21 Power Snatches @ 95/65lbs – 21 Chin Ups – 15 Power Snatches @ 135/95lbs – 15 Chest To Bar Chin Ups – 9 Power Snatches @ 165/115lbs – 9 Bar Muscle Ups   Then   10 Minutes, In Teams Of 3 – Max Cals Air Bike   **Alternate 1 work/2 rest. Only 1 athlete works at a time.

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5 x 3 Back Squat   5 x 15 Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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1 Rep Max Strict Press, Then   3 x Max Reps @ 60% Of 1RM (Approx)   5 x 40m Dog Sled Between Sets (Heavy)   Then   21-15-9 – Push Presses @ 115/75lbs – Toes To Bar – Double Unders x 3   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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

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10-10-10 Dead Lift   5 x 300m Ski Erg Between Sets   Then   9-7-5 – Dead Ball Squat Cleans @ 55/35kg – Muscle Ups