The Power House at Highland
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9:00 am

#MondayMobility WOD

Make sure to get these in to recover from #17point2. --- quad smash with a plate x 2' per side --- seated "w" press up the wall x 10 --- pec smash and trap smash as needed

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6:21 am

170306

P1 Strength:
Every 90" x 7 sets
1 Power Clean + 1 Hang Squat Clean + 2 Front Squats + 3 Jerks
***athletes using less than 135/95 should do the p1 complex with bar or db's

P2 Strength:
Every 90" x 7 sets
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

P1 WOD:
24' EMOM
1- 180/150m Row
2- 1 Power Clean + 3-5 Front squats
3- 20-30" active shoulder hang
***the row should take 40" at a medium/fast effort
***clean can be bar or db's depending on front rack
***wrap the thumbs on the active shoulder hang

P2 WOD:
24' EMOM
1- 200/180 m Row
2- 1 Power Clean + 3 Front Squats
***use 80% of today's best lift from the strength or 225/155, whichever is lighter