Deep Comp- 12/18/15

Team workout at normal time tomorrow at 11 AM! See y'all there

 I. Warmup

500m row

2 Rounds 

10 Chin-ups (underhand)

10 Weighted Ring Dips

II. Strength

A. Top-Down Clean Deadlifts- 4x1 @105%

B. Top-Down Snatch Deadlifts- 4x1  @105%

  1. Based on your Clean and Snatch max
  2. Take the barbell from the rack and descend as slowly as possible while being sure to hit the proper positions (back flat, shins vertical at knee, weight shifting from heels to toes on descent).
  3. Touch and go and come up as quickly as possible with perfect form. As you finish the deadlift extend into triple extension and then rack the barbell.
  4. Straps may be used if you're limited by your grip. 

 III. Conditioning

Minutes 0-3:

2 Rounds

6 Power Clean 135/95#

6 Toes to Bar

 

Minutes 3-6:

8 PC

8 T2B

 

Minutes  6-9:

10 PC

10 T2B

 

Minutes 9-12:

12 PC

12 T2B

 

MInutes 12-15:

14 PC

14 T2B

  1. Continue in this fashion until you can no longer complete two rounds in the allotted time.

 

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