Wednesday June 3, 2015-

HPA GOLD:
10 Minute Assault Bike- max cals
Rest 7 Min (exact rest)
10 Minute Assault Bike- max cals

Notes:
-Record scores on both pieces/ combined scores.
-Note if your using AD or AB
-Note limitng factors 

HPA-BLUE
A. Power Clean. Push Press, work to a tough single 
B. Clean Grip Deadlift 2,2,2,1,1,1 rest 2 min 
C. 10 Burpee ring muscle ups for time,rest 3 min x 3 sets 
D. 10-15 tough ring row , rest 90 seconds x 3 sets 

HPA - Power 
Snatch Pull - Jerk Int - EMOM
A. Halting Snatch DL . Snatch Pull, 1.1 x 10 sets rest 1m20 (use 85%RM) -- reset b/t sets .. refer to catalyst athletics for Halting Snatch DL form
B. Push press. Push Jerk, 2.2 -- work to max without dropping bar
+
C. Complete 1 round per min @ high effort for 7 mins:
5 Thrusters @ 95lbs/65lb
5 C2B Pullups
+
7 min rest
+
Complete 1 round per min @ high effort for 7 mins:
4 power clean @ 155lb/115lb
4 lateral barbell burpees