The Power House at Highland
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9:30 pm

160908

P1 Strength:
10' EMOM
1- Training bar or 2-DB Power Clean and Jerk x 4-6
2- Front Rack Lunge x 4-6/e

P2 Strength:
10' EMOM
Snatch Pull + Hang Snatch + OH Squat

P1 WOD:
GameDay Qualifier Workout #1 Scaled
15' AMRAP
50 Wallball 20/10# @ 9'/9'
30 Clean and Jerk 95/65# or AC
10 Jumping Pullups

P2 WOD:
GameDay Qualifier Workout # 1 Rx
15' AMRAP
50 Wallball 20/14# @ 10'/9'
30 Power Snatch 95/65#
10 C2B Pullups

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8:01 am

160907

P1 Strength:
20' EMOM
1- Front or goblet squat x 4-8 @ 31X1
2- Negative pullups x 3-5 or Flexed Arm Hang x 20-40"
3- Deadbug x 30"
4- single arm, single leg upside down kb press x 6-8/e

P2 Strength:
Front Squat
5 sets of 5
***complete 1 set of strict pullups or L-Pullups between sets, working in the range of 3-5 reps
***this is max effort work, the goal should be to find a new 5RM or maintain 75-80% of front squat 1rm straight across the 5 sets

P1 WOD:
3 Rounds, each for time
10/10 step ups per leg
20 russian swings or banded pull throughs
300m row
Rest 2'

P2 WOD:
3 Rounds, each for time
15 Box Jumps 24/20
20 American Swings 55/35#
300m Row
Rest 2'