Wednesday January 21, 2015-

HPA-GOLD:
10 Minute AMRAP @85%
1000m Row
20 Thruster @65/45
10 Pullups
(rest 7m)
+
10 Minute AMRAP @85%
80 cal Airdyne
20 OHS @65/45
10 T2B
(rest 7m)
+
3 Rounds @Z1
5 Min row or AD
40m Bear Crawl (arms straight, hips below shoulders)
20 walking lunges
40m KB Front Rack Carry @24kg/arm


HPA-Blue:
1 Power Clean every 30s for 10m @70-75% 1RM
+
500m Row @2k PR pace
Rest 2m x6 sets
(85% effort if you don't have an established 2k PR)
+
10 Min @ low effort
15 Front Rack Walking Lunge- empty bar
20 cal AD or Row
40m Bear Crawl

HPA -Power 
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Squat Snatch . hang squat snatch . OH squat, 1.1.1 -- work to tough set
B. Hang Power Clean & Push Jerk, 3 unbroken reps every 1 minute x 6 sets
**this should be tough, try between 65-70% of your 1rm Clean and jerk**
+
EMOM for 18 minutes:
1st minute: 3 T&G tough Power snatch (165lb/115lb)
2nd minute: 3 Fast Burpees Bar Muscle ups
3rd minute: 3 L-Leg Wtd Pistols squat (24kg/16kg)
4th minute: 3 R-Leg Wtd Pistol Squat (24kg/16/kg)
**Scale weights up or down to make challenging yet acheivable**