Tuesday September 23, 2014-

HPA-GOLD:
A. Split Jerk; 3-2-1-3-2-1; rest 2m
B1. TnG DL; 5x3; rest 90s (heavy loading, but no grinders)
B2. Seated DB Press; 8-10x3; rest 90s
+
5 Sets:
10 S2OH @115/80#
10 C2B Pullups
30 DU's
Rest 2m b/w sets

Note: 
-drop/ reset between reps on sets of 3 & 2 on SJ. 
-Second wave heavier than the first on split jerk. 

HPA- Blue 

A. Push Jerk. Split Jerk 2.2 x 4 sets, rest :10/rest 2 min 

B. Barbell Strict Press @ 21X1 3-5 reps x 4 sets, rest 2:30 

+

For Time @ 85%

10 wall ball 20/14

15 box jump overs 24/ 20 

30 Double Unders 

rest 2 min x 5 sets   

HPA - Grid
mixed modal cond - high%
3 min AMRAP @ 90%
30 Wall Balls, 20lb/14lb
90 Double Unders
--rest 3 min
3 min AMRAP @ 90%
15 KB swings @ 32kg 
15Box Jumps 30"/24"
--rest 3 min
35 chin ups
AMRAP Thrusters in remaining time 65lb/45lb
+
rest 10 min
+
3 min AMRAP @ 90%
30 Power Cleans @ 95lb/65lb
AMRAP Double Unders in remaining time
--rest 3 min
3 min AMRAP @ 90%
15 Thrusters (65/45)
15 Toes to Bar
--rest 3 min
3 min AMRAP @ 90%
35 KB swings @ 32kg/24kg
AMRAP Box jumps 30"/24" in remaining time