Monday September 8, 2014:

HPA-Gold:
A. Front Squat @31x1; 2-4x6; rest 2-3m
B. BB Alt Lunge; 5/5x4; sets; rest 90s (heavy, but no grinders)
+
10 Minute Running Clock:
21 Power Snatch @75% (in UB sets of 3)
AMRAP in remaining time of....
C2B Pullups in UB sets of 5

PM
2 Sets of the following @high effort
:20 Max Rep Burpee
Rest 2m
:20 Row Sprint
Rest 2m
100ft Prowler Sprint @145/100
Rest 3-5m

Note- This will be the last week of this cycle for HPA-Gold. Next week will be a bit of a transition week, and then the following we will begin a new cycle (Same priorities, just a different training split that I think will work better for you guys based on what i've seen thus far).

HPA Blue
A. Hang Clean( above Knee) , Build to a heavy single
B1 Back Squat @ 31X1, 2-3 reps, rest 2 min
B2. Weighted Chin up Cluster @ 21X1, 1.1.1 , rest :10, rest 2 min X 5 sets
C.Single Arm KB OH walking lunge 10/10 ( switch arms after 10 steps), rest 1:30 x 3
D: 15 rep Turkish Get up / arm unbroken, rest as needed between arms 35#/25#

HPA - Grid
snatch (int) - Squat (mod) UBstrength Vert - acc
A. Squat Snatch . Hang Squat snatch, 1.1 - build to tough set. 1 grip of the bar
B. Back Squat @ 20X1, 3 reps @ 80%RM x 6 sets rest 3 min
C1. Push press, 1-1-1-1 rest 2 min
C2. Wtd. Pronated Chinup @ 20X0, 3 reps x 4 sets rest 2 min
D. Trap 3 raises @ 3010, 8 reps x 4 sets rest :45 bw arms