Friday August 14, 2015-

HPA GOLD:
A. Clean 5-6 doubles, rest 90-120s (mod/ tough across- note % of 1RM used)
B. Back Squat; 3-2-1-3-2-1, rest 2-3m
C. BB Reverse Lunge; 10-12/leg, rest 60s b/w legs
D. GHR; 4-6 x3-5 sets, rest 90s
+
Every 90s x5 sets:
AMSAP Hanging L-Sit 

HPA - Power 
A. Above knee Hang Squat Clean . Squat Clean, build to tough set within 8 sets (hang clean From shoulders and reset)
B. Back Squat, work to tough set of 3 reps
C. Back Squat, 3 reps @ 92% of part B x 2 sets rest 2-3 min
D. Split jerk cluster, work to tough 1.1-- work to tough set w/ :10 b/t clusters
E. Split Jerk, 1 rep @ 70-75% of Highest from D every :30 x 5 minutes
+
@ low %
5 min Jog
5 min Assault
5 min row