Monday March 9, 2015-

HPA GOLD:
Option 1:
A. HPC; 2-2-2-1-1-1; rest 2m
B. FS; 3-2-1-3-2-1; rest 2-3m
C. Snatch Grip DL; 2 reps every other min x5 sets
+
EMOM for 10 Min:
E: 30 sec AMRAP DU's
O: 30 sec Airdyne @85%
+
15-20 Min Z1 Airdyne, Row or Jog

Option 2:
Retest 15.2
*If you retest 15.2 take tomorrow as an active recovery day. 


HPA-Blue

Option 1:
A.Snatch. OHS 1.2 OTM for 10 min, Moderate weight 
B. 3-5 hang squat clean OTM for 10 min, moderate weight 
C. Front squat @ 22X1, 3,2,1 rest 2 min ( all tough sets)
D. 5 min AMRAP:

30 clean and jerk @ 135

AMRAP burpee over bar in remaining time  

Option 2: Re-Test Crossfit Open workout 15.2 ( if you choose to re-test 15.2 take tomorrow off or do some active recovery) 

HPA - Power
Option 1: 
Mon - Snatch Varied - C&J varied - repeats
A. Above knee hang squat snatch, work to double without dropping bar
B. Squat Clean & Split Jerk- work to tough single
+
3 sets @ 90%
5 Bar Muscle ups
5 Barfacing Burpees
5 thrusters @ 135lb/95lb
rest :90 b/t sets
+
rest additional 2 min
+
3 sets @ 90%
15 Toes to Bar
15 Shoulder to overhead @ 95lb/65lb
rest :90 b/t sets  

Option 2: 
Redo CF open 2015