Deep Comp 11/17/15

I. Warmup

800m Jog

20 Empty Barbell Thrusters

10 Empty Barbell Split Jerks

II. Strength

A. Clean + FS + Jerk
1 x 75%
1 x 80%
2 x 85%
2 x 90%

  1. If you miss a set, repeat the lift before moving to the next weight.
  2. The "2 x 85" signifies that you should perform two separate sets of one complex at 85%, NOT two reps. 
  3. Rest 60-120s between sets.
  4. Percentages based on C&J 1rm.  

III. Gymnastics

21-15-9-6-3
Unbroken C2B Pullups
Pistols

  1. This is for movement quality first, and time second.

IV. Conditioning

3 Rounds
100 Double Unders
10 Hang Power Clean and Jerk 115/90#

Trust - Teamwork - Sacrifice - Discipline

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