Deep Comp - 10/13/15

I. Warm-Up

40ft Slow Bear Crawl

40ft Slow Reverse Bear Crawl
MDOD
Shoulder Capsule Stretch
https://vimeo.com/18390533

II. Strength

A. E3MOM 9 (3 sets): Press
0. 1 x 3 @80%
3. 1 x 3 @85%
6. 1 x 3+ @90%
 

B1. OHS - 6 x 1 - Rest 0 (32x1)
B2. 8 GH Raises 

  1. http://youtu.be/lZbONXtf07g
  2. Scale to a dumbbell leg curl if you cannot do GH Raises


III. Gymnastics

Strict C2B Pullups 8x6 (rest 50s)

IV. Conditioning

AMRAP in 8
6 Squat Cleans 155/105
9 Ring Dips
12 Box Jumps

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