Deep Comp- 11/10/15

I. Warm-Up

500m Row

60s trap and shoulder mash e/s

DIY Barbell warmup

II. Strength

A. Clean + Front Squat + Clean + Split Jerk

1 x 70%, 1 x 75%, 2 x 80%, 1 x 85%

  1. Drop and quickly reset after the front Squat. 

II. Gymnastics

B1. Pullups
4 Sets of complex: 2 Weighted + 3 Bodyweight + 6 Kipping C2B

  1. Heavier than Week 2 (3 weeks ago).
  2. Pullups are strict until the kipping C2B

B2. Dip to Upper Arm Support - 4 x 6-8

  1. Use jerk blocks. Make sure and maintain hollow body.

IV. Conditioning

5 Rounds
5 Thrusters 165/115#
10 KB Box Step Over 35/26# 20"
15 T2B

Trust - Teamwork - Sacrifice - Discipline

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