Tuesday September 2, 2014:

HPA-Gold:
500m Row @2k PR pace
Rest 2m x6 sets
*Rest an extra 2m after set 3
+
10 Minute Intermission
+
2 Rounds For Time @80-85%
400m Run
60m Bear Crawl
15 Box Jump Step Down (24/20")
Rest 8m
+
6 Minute Airdyne @80-85%

HPA- Blue

A. Split Jerk, OTM, 75-80% 1RM @ for 12 min B. Barbell Strict Press 3 reps x 5 sets , rest 2 min + :30 tng power clean (115/75) :30 burpee over bar :30 row rest 6-7 min x 3 sets ALL OUT EFFORTS

HPA - Grid
Tue - mixed modal cond. - high%
3 min AMRAP @ 90%
10 Hand release Push ups
40 Double Unders
-- 3 min rest
3 min AMRAP @ 90%
10 Cals on AD
10 Box Jumps @ 24"
-- 3 min rest
10 Power Clean @ 95lb
100m run
+
rest 7 min
+
3 min AMRAP @ 90%
10 Hand release Push ups
40 Double Unders
-- 3 min rest
3 min AMRAP @ 90%
10 Cals on AD
10 Box Jumps @ 24"
-- 3 min rest
10 Power Clean @ 95lb
100m run