The Power House at Highland
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2:57 pm

160519

P1 Strength:
EMOM 10'
1- 5 ballslams (power focus)
2- 5/5 Press in split dumbbells or barbell
***P2 standard for press in split is 5 per side 75/55#

P2 Strength:
EMOM 10’
Hang Squat Clean + Split Jerk
***drop to pads, start at about 55%-60% and build or maintain and work on technique
***athletes need to have p2 standard for front squat and clean and jerk warmup to do p2 for this portion

P1 WOD:
4 Rounds for time
15 DB Chest Press
15 Wallball
Immediately followed by
50 airsquats
50 strict press
***athletes weight of choice on the strict press db's or bar

P2 WOD:
50/30 ring or bar dips
***every time the athlete comes down from the rings or dip bars complete 20 wallball
***>15 bar dips = 50 ring dips, 10-15 bar dips = 50 bar dips <10 bar dips = 30 bar dips
Immediately upon completion of the dips, move into
50 Thrusters for time 95/65
***every time the bar is put down complete 10/5 pushups
no wallball required on the last set of dips