Tuesday January 27, 2015-

HPA-Gold:
For Time:
20 Thrusters @115/85
20 Bar Facing Burpee
(rest 6-8 min)
+
For Time:
20 Power Clean @115/85
20 Lateral Burpee over bar
(rest 6-8 min)
+
For Time:
20 S2OH @115/85
20 Burpee
+
20 Minute Z1 Airdyne, Row, or SkiErg- cool down

HPA-Blue
A.Push Jerk. Split Jerk 2.2 x 3 sets, rest 2-3 min  

+

 :20 hang power clean (135/95)

 :20 lateral Barbell burpee 

 rest 4-5 min x 5 sets NEAR ALL OUT

 

HPA - Power

5 sets @ high effort/85-90%:
10 cal AirBike
6 Pull-ups
4 Chest to Bar
2 Bar Muscle-ups
:90 b/t sets
*Perform all reps without coming off bar
+
rest addtional 5 minutes
+
5 sets @ 85-90%/high effort:
10 cal Rowing
20 DU's
4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit
:90 b/t sets