Saturday September 12, 2015-

HPA GOLD:
3 Sets:
1k Row @2 sec faster than 30 Min TT pace
:30 rest
1:00 AMRAP Front Rack Walking Lunge @75#
Rest 2m b/w set
+
5-10 minute intermission
+
3 Sets:
1k Row @2 sec faster than 30 min TT pace
:30 rest
1:00 AMRAP Wall Balls @20#
Rest 2m b/w sets 

HPA - Power
A. Snatch Balance, work to challenging 1 rep 
B. Snatch Balance, 2 reps every :60 x 10 sets 
*Use approx 70% of 1rm squat snatch* 
+ 
10 min pracitce free hs kipping push-up 
 https://youtu.be/KHrW4d_7bJU 
+ 
30 min LOW effort Airbike 
Every 2 minutes perform: 
20-25 ft hs walk
 2-3 UB Bar Muscle ups