Friday March 6, 2015-

HPA-GOLD:
A. Snatch. Snatch Balance; 1 complex OTM for 10 Min @60-70% (max snatch)
B. Hang PC. PJ. SJ; 5 complexes @ mod effort
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10-15 Min open prep work
-feel out the movements combos, get a feel for how you will game it, then shiut it down
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10 Sets:
:30 Airdyne @85%
:30 Airdyne @50%

HPA-BLUE
A. OHS work to a moderate single
B. Back squat 1 fast rep Every minute for 10 min @ 85% 

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10-15 min Open Prep

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Row 2000m @ 75-80%

rest 5 min x 2 sets 

HPA- Power
Snatch - Clean - push press/ jerk - cyclical
A. Squat Snatch Cluster, 1.1 x 4 sets rest :10/rest 2 -- move up from last week
B. Power Clean to Push Jerk cluster, 1.1-- no pause no redip from power clean to push jerk -- rest :10 b/t singles -- work to tough set
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
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10 sets:
Row :30 @ 85%
Row :30 @ 50%