Friday March 20, 2015-

HPA GOLD:
A. Muscle Snatch; 1 rep every 90s x6-8 sets (start moderate and build)
B. Hang PC. Hang Clean; 2.1; rest 2m (no drop. moderate effort)
C. Pause FS; 2x5; rest 2m (2s pause)
+
10-15 Minute Open Prep
+
5 Sets:
:60 Airdyne @85%
:60 Airdyne @50%

HPA-Blue:

A.Power snatch 1.1 x 4 sets, rest 2 min ( moderate weight)

B. Clean. Thruster . Split Jerk 1.1.1 x 4 sets , rest 2 min ( moderate weight)

C.Back squat @ 50X0, work to a tough 3

D. 10-15 min open prep, just feel it out

+

5 sets on airbike:
1 min @ 85-90%

1 min @ 50%

HPA - Power 
Snatch - Clean - push press/ jerk - cyclical
A. Snatch Balance, 2 reps x 7 sets rest :90
B. Power Clean & split Jerk cluster, 1 rep per minute x 10 sets (use modertae load)
C.Open Prep for 10 min ONLY -- mess around and just see how diff weights
and combos feel preceeding one another. DO NOT TAX YOURSELF DOING SO.
Purely strategy sets
+
10 sets:
Assault :30 @ 85%
Assault :30 @ 50%