Wednesday January 13, 2015-

HPA GOLD:
A. Push Press; 3 OTM for 7 Min @40-45% jerk max
B. WPU Cluster; 2.2.2.2 x3, rest 20s/2m
C. Chest Supported BB Row @3030; 10 x3-4 @30% (CGBP max), rest 1m
D. Chest Supported Reverse Fly; 12-15x3, rest 1m
E. Banded Tricep Extension; 50 reps/ arm (as few sets as possible)

HPA - Power 
A. Push press, 4-3-2-4-3-2 rest 2-3 min b/t sets -- 2nd wave should be higher than first 
B1. Deadlift @ 30X1, 4 reps @ approx 75%RM x 5 sets rest :60 
B2. Standing Strict Press @ 30X1, 4 reps @ approx 75%RM x 5 sets rest :60 
C. EMOM x 8 minutes:
2 Ring Muscle ups
3 Strict Ring Dips  
4 Deadlifts @ 225lb/155lb 
--rest 6 min
EMOM x 8 minutes: 
4 R-arm Hang KB snatch @ 32kg/24kg
4 L-arm Hang KB snatch @ 32kg/24kg
8 Hand Release Push ups