Deep Comp- 11/3/15

I. Warm-Up

2 Rounds

15 Empty Barbell Thrusters

15 Empty Barbell Good Mornings

II. Strength

A. Clean + 2 Front Squats + 2 Jerks

  1. Build for 4 sets. Do a fifth set at the 4th weight. The first clean does not count as one of the two front squats.
  2. The goal is to get better at jerks when you're tired.

III. Gymnastics

B1. Hollow/Arch Rolls 3x60s (rest 30s)
B2. 50' HS Walk/60s HS Hold (rest 60s)

IV. Conditioning

1-10 C2B Pullups
10-1 Strict Press 115/80#
*All sets must be unbroken. If a set is broken, restart the set when able. Press is taken from the ground.

Trust - Teamwork - Sacrifice - Discipline

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