The Power House at Highland
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10:00 pm

161212

P1 Strength:
20' EMOM
1- DB Snatch (floor) x 1 + DB Snatch (hang) x 2-4 R arm
2- DB Snatch (floor) x 1 + DB Snatch (hang) x 2-4 L arm
3- Banded pull through x 10
4- Hollow Hold on bench or box x 20-30"

P2 Strength:
3 sets of
2 Muscle Snatch
2 Snatch Balance
1 Hi Hang Snatch

P1 WOD:
"SNOWSTORM"
4 Rounds:
12 Jumping or TRX Pullups
9 Burpees
6 Hang DB Power Snatch per arm
3 Burpees

P2 WOD:
"SNOWSTORM"
4 Rounds:
12 Pullups
9 Burpees
6 Hang Power Snatch
3 Burpees


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6:49 am

161211

P1 Strength:
EMOM 10'
1- Goblet Squat x 5-8
2- arch rock x 20"

P2:
Every 75" for 8 Sets (10')
Front Squat
10-5-5-5-3-3-3-3
***front squat standard for this workout is 20 reps unbroken banded good morning with 1" band

P1 WOD:
"FLYING V"
2' row Row, 1' hanging knee raises
2' row, 1' Goblet alternating reverse lunges
2' row, 1' shoulder taps
2' row, 1' Goblet alternating reverse lunges
2' row Row, 1' hanging knee raises


P2 WOD:
"FLYING V"
500 Meter Row, 25 Toes to Bar
500 Meter Row, 15 Front Squats
500 Meter Row, 10 C2B Pullups
500 Meter Row, 15 Front Squats
500 Meter Row, 25 Toes to Bar
***use 60% of today's 3rm for the front squat