Wednesday July 22, 2015-

HPA GOLD:
5-10 Minute Z1 Row
+
3 Sets:
10 Row @100%
Rest 3m b/w sets
(rest 5m after last set)
+
2000m Row For Time
+
2-3 Rounds @low effort
1 Mile assault bike
20m forward bear crawl
20m reverse bear crawl
40m SA DB OHC Carry per arm @low load

Note:
-record lowest pace/ set on sprint
-record time/ avg pace on 2k
-record 30:00 Row time trial to 2k ratio as follows- (2k pace in seconds/ 30m row pace in seconds---> 105s/115s = .95 x100 = 91% )
-record avg HR for 2k is able
  

HPA - Power 
A. Snatch Pull . Squat snatch, -- work to tough set within 8 sets (reset bt reps)
B. Above knee Hang Power clean . above knee hang squat clean, 2.2 work to tough set (dont drop bar)
+
EMOM for 10 minutes:
1st min: 3 burpee over bar + 3 T&G Power snatch @ 155lb/100lb
2nd min: 3 burpee over bar + 3 Unbroken Thrusters @ 155lb/100lb
**All reps shoud be T&G, If 1RM Power snatch is below 200lb/130 then scale weight for both movements**
**use same weight for both movements**
**Try for approx 70-75%-ish of 1rm Power snatch**
+
For time:
Accumulate 2 minutes of Hanging L-sit
*If unable to hold Hanging L-sit for longer than :10 unbroken then scale to accumulating 3 minutes of Hanging Knee raise hold**