Friday August 22, 2014:

HPA-Gold
A. Power Clean. Hang Clean; 1.1x5; rest 2m (drop between reps)
B. Deadlift Cluster; [2.2.2]x4; rest 20s/2m
+
OTM for 10 Minutes:
E: 3 Push Jerks (start moderate, then build)
O: 1-4 Muscle Ups *

*If 30 MU for time score is...
10m(+) so 1-2 reps
8-10m do 2-3 reps
6-8m do 4 reps 
sub 6m so 4-6 reps 

HPA-Blue
A. Snatch; 1.1.1x5; rest 10s/2m
B1. TnG DL; 6-8x4; rest 90s (moderate effort, no grinding reps)
B2. Bench Press @31x1; 8-10x4; rest 90s
C. Turkish Getup; 20 perfect reps (10/arm)- not for time

HPA - Grid 
C&J (int) - Fsquat (mod) - UB stength (hor) A. Squat Clean and Split Jerk, build to a tough single  NOT A MAX
B. Power Clean and Split Jerk, @ 75-80%RM of C&J- perform 1 rep per min for 5 mins
(This should be moderately challenging however there should be no chance of failing reps)
C. Front Squat @ 20X1, build to tough 5 rep with in 4-5 sets
D1. Pendlay Row @ 11X0, 4-6 reps x 4 sets, 1m30
D2. CGBP @ 20X1, 4-6 reps x 4 sets, 1m30