Wednesday January 14, 2015-

HPA-Gold:
10 Minute AMRAP @85%
60 cal Row
30 DU's
15 KBS (24/16kg)
(rest 7m)
+
10 Minute AMRAP @85%
30 cal AD 
20 BJ Overs (24/20")
10 T2B 
(rest 7m)
+
20 Minute Airdnyne or Row @Z1

HPA-Blue
A. Heaving Snatch Balance. OHS 1.1 x 5 sets, rest 2 min ( work to a moderate weight for set 1 )
+
2 sets of the following @ high effort:
3 min AMRAP
10 KBS 32kg/24
10 Burpee to 6" touch
rest 90 seconds
2 min AMRAP
5 hang power snatch 95#
5 Box jump 30"/24"
rest 1 min
1 min AMRAP
Double unders
rest 3-5 min then back to the top 

HPA - Power
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Squat Snatch, work to tough double
B. Squat Clean . Hang Squat Clean . push jerk, 1.1.1 every 1 minute x 7 sets z
**make this challenging by the last couple sets**
+
EMOM for 18 minutes:
1st minute: 3-5 UB Ring Muscle ups
2nd minute: 6-8 Thrusters @ 135lb/95lb 
3rd minute: 8 Box jumps @ 30" /24"