The Power House at Highland
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8:19 am

150213

P1

A. 5 Sets
Single Arm DB or KB Thruster x 5-7 per arm
Rest 30" 
60" Jump Rope Practice (scale to 30" hopping, 30" balancing on balls of the feet + 30" plank)
Rest 60"

B. 4' AMRAP 
30 Alternating Reverse Lunges 
20 double unders or 100 Single Unders or 20 cal rowAMRAP Jumping Pullups

Rest 2' 

4' AMRAP 
30 Alternating Forward Lunges
20 double unders or 100 single unders or 20 cal row
AMRAP Dips or Pushups or TRX YTW's

Rest 2' 

4' AMRAP 
30 Walking Lunges 
20 double unders or 100 single unders or 20 cal row
AMRAP Burpees

P2

A. Snatch Warmup Part 1 & 2
Power House Snatch Warm Up Part 1
Power House Snatch Warm Up Part 2

EMOM 6-12'
1- Snatches x 2-3 touch and go 
2- burpees x 5-10
***more advanced athletes should do full 12' and build weight on the barbell, less advanced athletes. less advanced athletes do 6'-8' and then rest before beginning whatever scaled version of workout in B. 


B. Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible