The Power House at Highland
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7:52 am

170417

Strength
P1
EMOM 14'
1- 3-5 Paused front or goblet squat 3" pause in the bottom on all reps
2- 3-5 assisted pullups or 10-30" flexed arm hang

P2
Front Squat (paused)
1st set = 5 reps w/ 5" pause in the bottom
2nd set = 5 reps w/ 3" pause in the bottom
Sets 3-7 = 3-5 reps w/ 3" pause in the bottom

Conditioning
P1
3 Rounds
20 Reverse Lunges
100ft farmer carry
10 hang clean
100ft farmer carry
60" forearm plank

P2
3 Rounds
20 Front Rack Reverse Lunges (135/95)
100ft farmer carry (70/50)
10 Hang Clean (135/95)
100ft farmer carry (70/50)
60" forearm plank