Deep Comp- 10/30/15

I. Warm-Up

100 Double unders  

5.5.5 Single Leg GHD Hip Extension

10 Tall Box Jumps

II. Strength

A. 5 Sets of Complex: Power Snatch + Snatch Balance + OHS

  1. Building first 4 sets. Last 2 sets at same weight (90-95% of power snatch max)

B. Front Squats 4 x 3 @75-80%
*Full three second pause in the hole. Have a teammate count for you. Do not bounce on the way up.

III. Conditioning

27-21-15-9
A/B Cals
Row Cals
GHD Situps

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