The Power House at Highland
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11:51 am

160726

P1 Strength:
Every 90" for 5-7 Sets
3-5 DB Snatches + 3-5 Overhead Lunges per arm
***Build while maintaining quality

P2 Strength:
Every 90" for 5-7 Sets
Hang Power Snatch + Overhead Squat
***buiid or maintain and focus on technique, drop to pads

P1 WOD:
Complete as many rounds as possible in 20 minutes of:
Row 400m or Bike .4 Miles
25 Russian Swings, Banded Good Mornings or Pull Throughs
25 Abmat Situp

P2 WOD:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 Russian kettlebell swings, 55/35
25 Abmat Situp


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11:49 am

160725

P1 Strength:
Every 90" for 5-7 Sets
1-KB Single arm Squat Clean + 2 Front Squats + 2 Push Press or Push Jerk
***do both sides

P2 Strength:
Every 90" for 5-7 Sets
Clean Pull + Hang Squat Clean + 2 Front Squats + Jerk
***buiid or maintain and focus on technique, drop to pads

P1 WOD:
30-20-10
Alternating Single Leg Box Squats
Horizontal Chest to Bar Row w/ kids pullup bar or TRX Pullup
for time

P2 WOD:
30-20-10
Pistols
Chest to Bar Pullups
for time