The Power House at Highland
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1:26 pm

150324

P1

A. EMOM 12'
1- 2-DB or KB Thruster x 8 Reps
2- Upside down bosu or trx mountain climber x 30-40 reps
3- Chinup Negatives x 3-5 @ 41X1 (Ok to jump back to the top between reps)

B. 4 Sets for Quality
Front Squat or Goblet Squat x 10-12 Reps @ 20X1
Rest 30"
Side Lying External Rotation x 15-20 per side
Rest 30-60"

C. Against a 12' Clock
30 Wallball
30 Calorie Row
20 Wallball
20 Calorie Row
10 Wallball
10 Calorie Row
AMRAP Burpees in the remaining time.

Score is the number of burpees.

D. 8' EMOM
1- Ring Row x 6-8
2- Hollow Rock x Hold 30-40"

P2

A. 8'
Build to a heavy set of 3 in the Barbell Thruster. For those doing the Open, keep in mind that the thruster is likely to be a movement that we will see in this last workout at 95/65, 115/75, or 135/95.

B. Back Squat
10@50%
7@60%
5@70%
5 @ 75%
3@ 80%
3+ @ 85%
***Remember to use 90% of your estimated 1RM as your 100% for the day

C.
Working against a 12' clock:
Row 50 Calories
21 Thrusters @ 70% of above weight or 115/75, whichever is lighter
21 Burpees
15 Thrusters
15 Burpees
9 Thrusters
9 Burpees
Row max calories in remaining time.

D. 8' EMOM
1- 3 Chinups Weighted @ 31X0
2- 45" hollow rock or hold