The Power House at Highland
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9:34 am

150215

P1

A. 5 x 1' sprint on the rower, rest as needed between efforts. Intensity should be high enough that the athlete needs at least 60" - 2' rest between efforts

B. 4 sets 
Hex bar x 6-8 or 2-db single leg deadlifts x 6-8 per leg
Rest 30-60" 
Half-kneeling Upside down kb press x 10-12 per arm 
rest 30-60" 
Med/Swiss ball walkout to plank or walkout to pushup 3 x 20" 
Rest 30"-60"

C. 3 rounds quickly
10-12 goblet squats
250m row or ski erg or 75" double unders


P2

A. Clean and Jerk Warmup Part 1 & 2
Every 2' for 8' 
Power Clean and Jerk 1.1.1
***drop between sets as needed. Add load as speed and technique allow.

B. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Hang Power Cleans (155/105 lbs or 75% of above max weight for the day, whichever is lighter)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

C. In any order
80 Walking Lunges (weighted if possible) 
80 Weighted Russian Twist