Monday January 11, 2016-

HPA GOLD:
A. High Hang Sn. Hang Sn. Snatch; build to a tough complex (no drop)
B1. Tng Deadlift; 4-6 reps, rest 30s
B2. Max UB Strict HSPU, rest 30s
B3. Max UB DU's, rest 30s
B4. 30 sec AMRAP Burpee, rest 2-3m x4 set
C. CGBP @3030 tempo; 10 reps @30% 1RM, rest 1m x3-5 sets 

*Attention HPA-GOLD Atletes* Over the course of the next few weeks I will be transferring to Training Think Tank. As such I must relinquish my role here, at HPA, and as a consequence I will no longer be programing for the HPA GOLD focus group. That being said, this will be the  Final week of scheduled programming for HPA GOLD. At that time Kyle will be merging both focus groups into one; and the priorities of the group will continue to be based on those who follow the program (with an emphasis of prepping for the open/regionals). If you have any questions regarding the program/ logistics after this week please direct them to Kyle. Kyle@portcrossfit.com

HPA - Power
A. 3 Position Power Snatch, take 7-8 sets every 2 minutes to build tough set 
B. Front Squat, build to tough set of 4
C. Front Squat, 4 reps @ 91% of part B x 3 sets rest 3 min b.t sets 
D. Thruster, work to tough double from rack
+
4 rounds for time: 
5 Thrusters @ 135lb/95lb 
5 Shoulder to overhead @ 135lb/95lb
10 Hand Release Burpee to 6" touch overhead