The Power House at Highland
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7:25 am

150309

P1

A. 3 Sets
Half kneeling upside down kb press x 8-10 per side 
Rest 45" 
Russian Step Up x 8-10 Per leg 
Rest 45" 
2-KB or DB Bent Over Row x 8-10 
Rest 45" 
Hanging knee raises x 8-10
Rest 45" 

B. 3 Rounds for Time 
Single Arm Dumbbell Snatch x 8 per arm 
Single Arm Dumbbell Thruster x 8 per side 
8 burpees

C. Every 4' for 16' 
Run or row 400m 
16 box jumps or 8 step ups per leg
8 hand-release pushups or 16 shoulder taps

P2

A. EMOM 12' 
1- 3 Position Snatch (full squat) 
2- 10 Burpees to a 6" target (use something 6" above your outstretched hand as a target)

B. 3 Rounds for Time of:
8 Squat Snatches (95/65 lbs)
8 Burpees to a 6" target

C. Every 4' for 16'
Row 500m or Run 400m 
16 Box Jumps or Step Ups
12 Hand release pushups