Wednesday October 15, 2014-

HPA-Gold:
For Time:
50-40-30-20-10
Cals on Rower
100-80-60-40-20
cals on Airdyne
*25m Bear Crawl after ea/ Airdyne
Note- Perform as 50 cal Row, 100 cal AD, 25m BC, 40 cal Row, 80 cal AD, 25m BC....etc 

HPA- Blue 


A. Clean pull @ 100% 1RM 3 reps x 3 sets , rest 2-3 min 
B. Hang Power Clean. Power Clean, work to a tough set 
C. Push Press. Push Jerk 2.2 x 5 sets , rest 2 min 

+
10 min EMOM:
E: 5 Close Grip bench press 
O: 5 Strict Chin up, weighted if possible 

HPA - Grid 
Snatch (mod) - Jerk (int) - EMOM triad simulation
A. Squat snatch, 1 rep @ 82.5% x 12 sets rest 1m30
B. Split Jerk, build to max
+
25 min EMOM:
1st minute: 6 Power snatch 135lb/95lb
2nd minute: 8-10 unbroken toes to bar
3rd minute: 7-8 DB thrusters @ 50lb/30lb
4th minute: 40 Double unders
5th minute: 7-8 DB swings @ 100lb/ KB swings @ 32kg
**the
weights above are Rx weights for teton Triad. If these weights
are too heavy then scale down to weight that is acheivable for the given
rep range**