Saturday December 6, 2014-

HPA-Gold:
For TIme:
50 cal Row
50 BJ Overs (24/20")
50 WB (20/14#_
50 cal Row
Rest 10 Min
+
18-15-12-9-6-3:
Toes To bar
Cals On AD
+
10-15 Min Z1 Row or AD

HPA- Blue
A.Barbell Strict press 5,3,1 rest 2-3 min ( weights should be 75%,85%,95%, on the set of 1 with 95% do AMRAP reps)
B1. ARMAP unbroken Ring Dips, rest 90 seconds
B2. AMRAP unbroken C2B strict chin ups, rest 90 seconds x 3 sets
+
For Time:
30 bar facing burpees  burp
30 power snatch 95/65
30 Box jump over 30/24
30 clean and jerk 95/65
30 bar facing burpees 

HPA - Power
 EMOM x 10 mins:
2 Heavy Push Press
1 Legless Rope Climb to 15ft
+
5 min rest
+
EMOM x 10 mins:
3-4 Kipping HSPU to 10” Deficit
4-6 Chest to Bar
**scale deficit if needed**
+
5 min rest
+
EMOM x 10 mins:
4-6 Strict Ring Dips
6-8 Toes to Bar