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%
- If you miss a set, repeat the lift before moving to the next weight.
- The "2 x 85" signifies that you should perform two separate sets of one complex at 85%, NOT two reps.
- Rest 60-120s between sets.
- Percentages based on C&J 1rm.
III. Gymnastics
21-15-9-6-3
Unbroken C2B Pullups
Pistols
- 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