Tuesday, December 23, 2014

Wednesday December 24, 2014-

HPA-Gold:
10 Rounds For Time @90%
4 Burpee
6 KBS (32/24kg)
8 Wall Balls
+
Rest 7-10 Min
+
For Time @90%
200 DU's
1,000m Row
200 DU's



HPA- BLUE
Snatch %
A.Heaving snatch Balance.OHS, work to a tough set
B. Max unbroken muscle ups in one set
+
3 min AMRAP @ 90%
10 Dumbell snatch 5/5 (50/35) 
10 box jump 24/20 rest 3 min
3 min Row @ 90%
rest 3 min
3 min AMRAP @ 90%
10 Burpee to 6" touch
40 Double unders

rest 3 min x 2 sets
HPA - Power
A1. Front Squat @ 20X1, 2 reps x 7 sets rest 1m30
A2. Wtd Pronated Pullup @ 30X0, 2 reps x 7 sets rest 1m30
+
3 sets performed @ 90% effort:
2 min AMRAP
10 OH squats @ 95lb
10 CTB Pullups
rest 3 min bw sets

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