Deep Comp- 10/14/2015

I. Warm-Up

500m Row

Thoracic Extension Drill + 2 Min Squat Therapy Hold

https://www.youtube.com/watch?v=H5zmkW5EO6s

https://www.youtube.com/watch?v=9USQl7eLGMY"

II. Strength 

A. E2MOM 6 (3 sets): Snatch - 75% x 1

B. E2MOM 6 (3 sets): Clean & Jerk - 70% x 1

C. E2MOM 6 (3 sets): Snatch Pull - 90% x 2

IV. Conditioning

Assault Bike Calories

Kettlebell Swings 70/53#

21-15-9

(Rest exactly 3 minutes)

100 Double Unders

50 GHD Situps

  1. This should be an all out sprint.  

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