The Power House at Highland
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8:27 am

160815

P1 Strength:
EMOM 20'
1- Box Squat x 5, back rack
2- 20" per side split squat iso hold
3- 40" deadbug
4- rest

P2 Strength:
Find 2RM Box Squat, Back Rack
Complete 10 sets of 2 with 60" rest, build or maintain depending on technical mastery

P1 WOD:
15-12-9-6-3
DB thruster
Updwon w/ dumbbells

P2 WOD:
15-12-9-6-3 reps for time of:
135/95 pound thruster
Bar-facing burpee


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8:25 am

160814

P1 Strength:
3-4 Sets
Assisted Pullup or Pullup Negatives x 4-6
Rest 30-60"
db snatch x 5-10 each
Rest 30-60"
Banded Good Morning x 15-20
Rest 30-60"

P2 Strength:
3-4 Sets
Weighted Pullups x 4-6
Rest 30-60"
Single arm db snatch x 1 unbroken set per arm (if you get more than 15 reps, increase the load)
Rest 30-60"
BB Good Morning x 6-8
Rest 30-60"

P1 WOD:

For Time
20 Hanging Knee Raises
30 Calorie row, bike or stairs
15/15 DB Snatches
60 Calories
15/15 DB Snatches
30 Calorie Row
20 Hanging Knee Raises

P2 WOD:

For Time
30 TTB
30 Calorie Row
15/15 DB Snatches 55/35#
60 Calorie Row
15/15 DB Snatches
30 Calorie Row
30 TTB