Deep Comp- 10/28/15

I. Warmup

400m Run
20 V-rolls
Box-seated Hamstring Mash

II. Strength

A. Deadlift 6x3
*Build based on feel.

B. OH Walking Lunges 3 x 16
*Ballpark figure for starting weight is 40-50% of clean and jerk. Barbells is taken from the floor.

III. Conditioning

Alternating EMOM 30
0. 1 Legless Rope Climb + 1 Rope Climb
1. 8 HSPU *strict for as long as possible, then kip
2. 200m Run

*Strive to get each set done AFAP. Do not use the entire minute unless you absolutely have to.


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