Friday December 26, 2014-

HPA-Gold:
A. PC. Clean; build to a tough set (rest 15s b/w reps)
B. Deadlift; 1 single OTM for 10 Min @80-85% 1RM
+
EMOM for 10 Min:
E: 2 Tough CGBP
O: 12-15 UB C2B Pullups
+
EMOM For 10 Min:
E: 2 Strict Deficit HSPU
O: 12-15 UB Toes To bar

HPA-Blue
A. Hang Power Clean. work to a tough Double
B. Thruster work to a max from the rack
C. Drop to 85% and AMRAP for 7 min
D. 10 second L sit hold OTM for 10 min


HPA - Power

Snatch - C&J - short work (Xtra rest)
A. T&G Power snatch, 2-2-2-2-2 rest 2 min
B. Squat Clean & split jerk cluster, 1.1 -- best set with :20 time cap
+
Max reps
:60 Burpees
:60 Power snatches @ 75lb/45lb
rest 3 min
Max reps
:60 Burpees
:60 Power snatches @ 135lb/75lb
rest 3 min
:60 Burpees
:60 Power snatches @ 165lb/100lb
rest 3 min
:60 Burpees
:60 Power snatches @ 210lb/120lb
** CF Open testing weights **