The Power House at Highland
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10:00 pm

161103

P1 Strength:
EMOM 12'
1- Sumo/Suitcase KB DL x5-10 progressive
2- Arch ups with yoga balls in W x12

Complete 2 Max effort DL sets with 90" rest. 10+ to failure

P2 Strength:
Trap Bar DL 3RM over 12'
10-5-3-3-3-3-3*
Then, take 55-60% of heaviest load and complete the following
1 x 10
rest 90"
1 x 20

P1 WOD:
15 - 12 - 9
DB/KB Thrusters
30 - 24 - 18
Monster Band Pushups
Ball Slams
***do not split these up, ensure unbroken on first set of Thrusters

P2 WOD:
15 - 12 - 9
Thrusters
30 - 24 - 18
HR Pushups
Ball Slams
***do not split these up, ensure unbroken on first set of Thrusters recommended 135/95 or 40% Front Squat Max