Friday July 31, 2015-

HPA GOLD:
A. Clean; 1 rep OTM until failure- start @65%, add 10lb / set
B. Back Squat Cluster; 3.3x5, rest 20s/2-3m
C. GHR; 6-8x5, rest 2m
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For Time:
50 T2B
*50 DU's every time you break
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3-5 Sets:
5/5 Lateral Lunge/ leg (hold KB in front rack if easy)
10 steps Forward & reverse duck walk
60 FLR on rings 

HPA - Power 
A. Power clean & Push Jerk, build to tough 1 rep within 8 sets
B. Back Squat, work to tough double
C. Back Squat, 2 reps @ 93% of part B x 2 sets rest 2-3 min
D. Push Press, work to tough T&G triple
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Perform 3 T&G Push press every :45 @ 85% of part D x 8 sets
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20 min Z1 row