Friday March 27, 2015-

HPA GOLD:
A. PC & PJ; 1 rep every 90s x6 sets (moderate effort)
B. Snatch Pull; 3x3; rest 3m (drop b/w reps)
+
10-15 Minute Open Prep
+
3 Sets @85%
40 cal Row
10 Burpee over rower
Rest 3m

HPA-Blue

Muscle snatch. Hang power snatch 1.2, work to a tough set

Thruster. Push Jerk 1.1, work to a moderate set

10-15 min open prep

5 min airbike  @85-90%, rest 5 min x 2 

HPA - Power
Snatch - Clean - push press/ jerk - cyclical
A. Snatch Balance, 1 rep every minute x 10 sets
B. Front Squat . Split jerk, build to tough 1 rep
C.Open Prep /aerobic work
10 sets:
20 cal row @ 90% effort
rest = work
**if you'd like then add a couple of thrusters to see how the reps will feel getting off the rower**