The Power House at Highland
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6:48 am

170312

P1 Strength
Spend 10' determining 3-4 weights that can be used in the workout for a hang squat clean

Scaled Strength
Spend 5' building up to target weight for a paused overhead squat
spend 5' building up to target weight for a power snatch + oh squat

P2 Strength
From a rack build to load that you are aiming for in the workout in a paused overhead squat : focus is owning the bottom position. Spend 5-10' here.
Snatch balance build to same weight as above for 3 to 7 minutes
3-7' pausing snatch pull + full snatch: again build to target weight, pausing at the knee then driving through to complete the pull, then lower to the ground for a full snatch

Finally:
2 rounds : 2 C2B + 1 snatches at 95/65

P1 WOD
In under 8'
3 Rounds : 6 Jumping, Assisted or TRX Pullups 6 hang squat cleans or banded oh squats
3 Rounds 7 Jumping, Assisted or TRX Pullups 5 hang squat cleans or banded oh squats
In uner 12'
3 Rounds 8 Jumping, Assisted or TRX Pullups 4 hang squat cleans or banded oh squats
In 16'
3 Rounds 9 Jumping, Assisted or TRX Pullups 3 hang squat cleans or banded oh squats
***Try to increase load on the barbell as you go

Scaled WOD
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch

P2 WOD
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch

*If all reps are completed, time cap extends by 4 minutes.