The Power House at Highland
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5:27 am

170420

Strength
P1
EMOM 7'
Thruster x 3-5
Then...
EMOM 5'
Sumo deadlift high pull x 4-6

P2
EMOM 7'
Thruster from the ground
3-3-2-2-1-1-1
Reduce the weight on the bar then,
EMOM 5'
Sumo deadlift high pull
5-5-3-3-3

Conditioning
P1
thrusters, 15 reps
sumo deadlift high pulls, 21 reps
thrusters, 12 reps
sumo deadlift high pulls, 15 reps
thrusters, 9 reps
sumo deadlift high pulls, 9 reps
***scale to kb or pvc for sdhp for lb restriction and kb's, db's or crossover symmetry vertical press for thrusters for shoulder restriction

P2
thrusters, 15 reps
sumo deadlift high pulls, 21 reps
thrusters, 12 reps
sumo deadlift high pulls, 15 reps
thrusters, 9 reps
sumo deadlift high pulls, 9 reps
***Rx loading for this workout is 135/95
***The load should be light enough that the athlete can go unbroken on the first set of thrusters and manage the volume on the sdhp