Monday March 2, 2015-

HPA GOLD:
Option 1:
A. PS. Hang SN. OHS; build to a tough complex
B. PC. HPC; 1.2 OTM for 5-6m (moderate effort)
C. FS; 2-2-2-2; rest 2-3m
+
For Time:
30 Bar Facing Burpee
+
20 Min Z1 Airdyne

Option 2:Retest open WOD 15.1

HPA Blue
Option 1:
A.Snatch , work to a moderate single 
B.Power Clean and Split Jerk 1.1 x 6 sets, rest 2 min ( add per set, all moderate weight) 
C. Front squat @ 22X1, 5,3,1 rest 2 min ( all tough sets, no grinders)
D. 50 bar facing Burpee for time

Option 2: Retest open WOD 15.1

Some thoughts on 15.1/15.1a:
- Grip will be major limiter, if your grip is not “strong” relative to your bodyweight be smart about breaking up your sets early

- use a relax mixed grip on deadlifts to give breathing/grip as much of a break as possible

- If you snatch 100kg+ you should be holding onto the snatches unbroken, if not a 3/2 or very fast singles is the best way to go

- Aggressive transitions on everything, 9 minutes is not a very long time

- for the clean and jerk 3-4 attempts is sufficient with your third attempt being your goal weight, 4th attempt should be something you would be really happy to hit and give it a go with about :30-:15 seconds left.  

HPA - Power
option 1:
Mon - Snatch Varied - C&J varied - repeats
A. Squat Snatch . Above knee hang squat snatch, 1.1 -- work to tough set
B. Power clean . Hang Squat Clean . Split jerk, 1.1.1 -- work to tough set (drop bar and reset after power clean)
+
3 sets @ 90%
12 CTB 
10 OH squats @ 95lb
rest 1min b/t sets 
+ 
rest additional 2 min 
+
3 sets @ 90% 
10 Hang Power snatch @ 95lb 
12 Handstand push ups 
rest 1 min b/t sets 
option 2: 
Redo CF open 2015