The Power House at Highland
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5:08 am

170321

Strength
P1
Every 90" for 9 sets
Hi-Hang Squat clean thruster x 2
Bent over row x 6-8
20" Straight Arm Plank or PB Plank

P2
Every 2' for 6 sets
3-Position Clean and Jerk
Hi to low
after the hi-hang clean complete a push press
after the hang clean complete a push jerk
after the floor clean complete a split jerk

Conditioning
P1
6 Rounds for time
5 DB Hang Power Cleans
6 Alternating Reverse lunge w/ db's in farmer grip (3/3)
7 S2OH
8' time cap

P2
For time
30 Hang Power Clean
30 Push Press
20 Front Rack Lunges (10/10)
20 Push Jerk
10 Overhead Lunges (5/5)
10 Split Jerk
***drop to pads
***use 135/95# or 65-70% of heaviest load achieved in the above strength portion, whichever is lighter
8' time cap

Accessories
P1
EMOM 8'
Updown + Step Up
One updown + a step up on each leg = 1
Work to complete 6-8 per minute

P2
EMOM 8'
Bar-facing burpees
12 = Ninja
10 = Rx Plus
8 = Rx
@ 8' Accumulate 2' in a hollow body hold