The Power House at Highland
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7:18 am

150119

P1

A. 5 Sets 
KB or Med ball Windmill x 5-7 Per side
Rest 30"
One-Count Floor Wipers x 10 (Tap your feet to each side = 1 rep, use a bumper plate) (45#/25)
Rest 30" - 60" 

B. 4 Rounds:
Row 500m or Run to Niles 
10 Burpees 
10 Hand Release Pushups 
20-30" arch rock or 10 back extensions
Rest 1-2' between rounds

C. 40-60" Forearm plank 
10-15 Med ball or banded good mornings 


P2 

A. EMOM for 7:00- 5 Power Snatches

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.


B.1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4XME UB TTB – rest EXACTLY 60 seconds

C. 5 Rounds. Move quickly through each round but pace them so that movement quality stays high throughout. 
10 Burpee Box Jump Overs (24/20")
20 Overhead Squats (#65/45)
30 Double Unders
Rest 60-90" between sets. 

D. 3 x 1' Weighted Forearm Plank 
3 x 10-15 GHR