Deep Comp- 10/26/15

Expect to get an invite to our Slack group soon. You can download the slack app for various devices

Once you get the invite this evening, those of you creating the evening group will need to correspond to determine the time you want to have going forward.

I. Warm-Up

Banded Couch Stretch
15 GHD Hip Extensions
50 Ft Panther Crawl Forward / Backward
300m Row @ 70%

II. Strength 

A. Back Squat - Every 2 Minutes

0 - 73% x 5

2 - 83% x 1

4 - 75% x 5

6 - 85% x 1

8 - 77% x 5

10 - 87% x 1

*Use as little gear as possible and focus on speed. 

III. Barbell 

B. 3 Position Snatch (floor, below knee, above knee)

*Perform 3 sets at a working weight. Above knee can be anywhere above the knee, even from the hip.

IV. Engine 

"Lead Foot" 

10 Rounds

20 Double Unders

10 KB Swing 53/35#

5 Burpees

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