The Power House at Highland
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7:28 am

170411

Strength
P1
EMOM 15' 
1- Single arm db lunge x 6-8/ea
2- Crossover sym 90/90 drill x 5-8 reps 
3- 30" max reps x-men situps

P2
Every 90" x 7 Sets 
Complete 5 sets of 2 Hang Power Clean + 2 Push Jerk 
Then, complete 2 sets of 1 Hang Power Clean + 1 Push Jerk 
***use pads

Conditioning
P1
3 Rounds of 
100 Single Unders (alternating style is good) 
10-15 DB Chest Press 
25 mini band hip bridge 
45" Hollow hold 
30" arch hold 

P2
DOUBLE HANGER
3 rounds of:
100 double-unders
7 hang power clean and jerks
Rx is 155/105 
***Recommended is 70% of heaviest load from today's strength or Rx, whichever is lighter