The Power House at Highland
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11:24 pm

160412

P1 Strength:
1-KB Goblet Squat
5 @ 10-15#
5 @ 10-25#
3 sets of 8-10 working up in weight
P1a standard: 10 reps @ 20/15#
P1b: 10x 40/25#
P1c: 10x 55/35#

P2 Strength:
BB Front Squat
5@45/35
3-5@50% bw
3-5 @ 70% bw
3 sets of 3-5 @ 80% bw+
if the athlete hits 5 at 80% cleanly, they can go up by no more than 10%
the athlete must have achieved the p1c standard to use a barbell for the front squat , that standard is 55#/35# goblet squat x 10 reps below parallel

P1 WOD:
0-5'
50 walking lunges, 200 single unders or 250m row, 20 abstrap hanging knee raises
5-10'
15 walkout to shoulder tap
@ 10'
5 Rounds for Time
14 wallball
8 Trx Pullups

P2 WOD:
0-5'
60 walking lunges 40 double unders 20 toes to bar
5-10'
35 burpees
@ 10'
5 Rounds for Time
14 wallball 24/16
7 Chest to Bar Pullups