Deep Comp- 12/23/12

 I. Warm-Up

30 Cal A/B

2 Rounds 

10 Strict Regular Grip Pullups

10 Kipping Ring Dips

 

II. Strength

15 Minutes, Find a Max Double: Power Jerk

 

III. Conditioning

E4MOM 20 (5 sets):

2 Rounds

5 Shoulder to overhead 135/95#

10 KB swings 53/35#

1 min recovery pace DUs

  1. Perform the recovery pace DUs immediately after finishing your second round of KB swings. Rest for the remainder of the 4 minute window.

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