The Power House at Highland
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10:49 pm

141223

P1

A. 4 sets
Sumo deadlift high pull x 6-8 reps @ 11X0
Rest 30"
1 or 2 kb front squat x 8-10 reps @ 22X1
Rest 60"
***sub single leg unilateral deadlift for low back restriction on sdhp

B. 3 rounds for time
400m row or .25mile run or 200 single unders
30 abmat sit-ups
10-15 Bodyweight reverse hypers

P2

Clean and jerk warmup part 1&2

A. Every 2' for 20'
Hang Clean + Clean
50%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 97.5%, 100% (base off max clean)

B. 3 sets for reps
Clean + 5-7 Front Squats @ 75-80% of max from above. 90" rest between efforts

C. Mini-"Michael"
3 rounds for time
500m row or .25mile run or 100double unders or 250 singles
25 back extensions
50 abmat sit-ups

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