Monday September 7, 2015-

HPA GOLD:
A. Muscle Snatch; 1 rep otm until failure- start @50% PS max, add 5-10lb/set
B. Box Squat @21x1; 2x6, rest 3m
+
3 Sets:
8-10 BS @3030 tempo (35% 1RM)
Rest 30 b/w sets, then move onto rows immediately after set #3
+
3 Sets:
8-10 Chest Supported BB Row @3030 tempo (35% CGBP Max)
Rest 30s b/w sets, then move onto BS immediately after set #3
+
3 Sets:
8-10 BS @3030 tempo (35% 1RM)
Rest 30 b/w sets, then move onto rows immediately after set #3
+
3 Sets:
8-10 Chest Supported BB Row @3030 tempo (35% CGBP Max)
Rest 30s b/w sets

HPA - Power 
A. Power clean & Push Jerk, work to tough set B. Back Squat, work to tough set of 6 reps
C. Back Squat, 6 reps @ 90% of highest from part B x 3 sets rest 2-3 min
+
Death By Snatches @ 135lb/95lb
start with 1 rep on the first minute and add an additional snatch for every minute thereafter. Terminate workout once you are unable to perform the same number of snatches in the relative minute.
+
3 sets @ moderate weight
10 RDL's
rest 1 min
10/10 alt barbell Lunges
rest 1 min