The Power House at Highland
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7:25 am

170205

P1 Strength:
20' EMOM
1- Hang Squat Clean barbell or db's x 2-4
2- Med squat clean x 8-10
3- 30" Mountain Climber (scale up to bosu or pb)
4- 30" arch rock

P2 Strength:
10' from empty barbell to work to a heavy single in the squat Clean
Then:
Squat Clean (4x6 @60% of 1RM)
Percentage is based off what you hit on your heavy
***rest 1'30" -2' between sets

P1 WOD:
3RFT
Farmers Carry, 200 feet x 2 KB's
OH Carry, 200ft R Arm
OH Carry, 200ft L Arm
35 Air squats

P2 WOD:
3RFT
Farmers Carry, 200 feet 70/53# KB x2
OH Carry, 200 ft, 53/35# KB x2
75 Air squats