Monday December 15, 2014-

HPA-Gold:
Snatch Intense+ BS Intense/ FS Assistance+ Gymnastic Pulling Capacity (ES)
A. High Hang Sn. Hang Snatch. OHS; 1.1.1 x5; rest as needed (no drop b/w reps)
B. BS; build to a tough triple in no more than 5 sets (not a 3RM. No grinding reps)
C. FS @1010; 8 reps x3 sets; rest 90-120s (moderate effort. Wt @55-65% FS max)
+
5-4-3-2-1:
UB Muscle Ups
10-20-30-40-50:
Double Unders
+
5 Rounds For Time:
8 UB C2B Pullups

HPA- Blue
A. Hang snatch, work to a tough double, no dropping between reps
B. Back squat @ 21X1 3 reps x 4-5 sets, rest 3-4 min
+
30 burpee ring muscle ups for time
* sub for burpee pull ups if no muscle ups

HPA - Power
C&J int - Bsquat int - Ring MU battery
A. Power clean . hang squat clean . split jerk build to tough set (do not drop between reps)
B. Power clean & Split jerk every minute x 10 minutes (5 sets @ 85%, 5 sets @ 90%)
C. Back Squat @ 20X1, build to tough set of 4 within 5-6 sets
+
For time:
Every 2 minutes complete 10 Ring Muscle ups x 3 sets