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
- 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