The Power House at Highland
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9:30 pm

150102

P1

A. 3 sets
1 or 2 kb single leg deadlift x 6-8 per leg @ 30X1
Rest 45"
Dumbbell Chest Press x 8-12 reps @ 30X1
Rest 45"
Kneeling KB Halo x 10/10
https://vimeo.com/84043103
Rest 45"

B. Every minute, on the minute, for 21 minutes:
1st minute – 7 Dumbbell Ground to Overhead
2nd minute – 30-40 Mountain Climbers
3rd minute -- 15/10 calories on the rower (make sure to get at least 20" rest)

C. Hang from a pullup bar x 60"
Forearm plank x 60"


P2

A. 3 Sets for Reps
Kipping Pullups X ME-1
Rest 90"
Ring Dips or Pushups x ME-1
Rest 90"

B. 15' to complete
6 x 1+1 Snatch High Pull + Hang Snatch

C. 14' EMOM
Even minutes -- 3 Hang Snatch or Hang Power Snatch at 75-85%
Odd -- 5-7 handstand pushups or 30-40" handstand hold

D. False grip hang from pullup bar x 60"
3-5 ring or floor levers as slow as possible