The Power House at Highland
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6:34 am

150209

P1

A. 5 Sets
12-15 Strokes on the rower for max distance
Rest 60" 
12-15 burpees (scale to incline burpees) 
Rest 60" 

B. 12' EMOM
1 - 20 Lunges or Split Squats
2 - 12-16 Renegade Rows 
3 - 5 Reverse Grip Pushups or 20 Shoulder Taps

C. Hollow body hold 30" on: 30" off x 3-4
Toe Touch 3 x 10 per side --- unilateral 
Super Couch 2'/2' 


P2

A. Snatch Warmup Barbell
5 Sets for quality 
From the Hang Position (low or hi-hang) Snatch high pull + hang power snatch 1+1
5 sets for quality 
From the Hang Position (low or hi-hang) clean high pull + hang clean (power or full) 1+1

B. 8 Rounds for time (20" time cap)
250m row 
7 Front Squats #185/#115 or 

C. 3 sets of 10 ring rows at 3111 and 5 candlesticks