The Power House at Highland
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10:00 pm

160719

P1 Strength:
Complete 3-5 Sets
Hang Power Clean, 2-DB's or Training Bar x 3-5
Rest 30-60"
Rocket Jumps x 4-6/e
Rest 30-60"
Deadbug x 30"
Rest 30-60"
***p2 standard for barbell hang power clean is clean and jerk warmup at 75/55 and front squat @ 50% bodyweight for 3rm w/ 7" pause in the bottom and 15" at the top

P2 Strength:
Complete 2 Hang Power Cleans every 90" for 5-7 sets

P1 WOD:
For Time
21-15-9
DB or training bar hang power clean
TRX or Jumping Pullups

P2 WOD:
For time
21-15-9
Hang Power Clean 135/95#
Pullups


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7:03 am

160718

P1 Strength:
Complete 5 Sets of the following
Single Arm KB Clean and Press
1st Set: 1 Clean + 5 Press
2nd Set: 1 Clean + 3 Press
3rd Set : 1 Clean + 2-3 Press
4th&5th Set: 1 Clean + 1-2 Press
***between sets complete 7/7 split squats per leg

P2 Strength:
Work to 1rm Strict Press Following the below percentages
55% x 5
65% x 3
75% x 1
85% x 1
95% x 1
100-105% x 1
95-110% x 1

P1 WOD:
For Time
Row 800m
5 Rounds of
10 Alternating Single Arm KB Clean and Push Press, 20 Walking Lunges
1 mile bike or 800m run

P2 WOD:
For Time
Row 1000m
5 Rounds of
10 Alternating Single Arm KB Clean and Push Press (55/35) 20 goblet lunges (10/10) with the kb
800m run (Davern)