Deep Comp- 12/8/15

I. Warmup
100 Double Unders
2 Rounds
10 Wide Grip Pullups
10 Pushups

II. Strength

A. Snatch- 9 x 1 @85%

  1. If you miss a set, drop down by 10 pounds for the following set.
  2. If the lighter set is successful, move back to 85%.

III. Conditioning

AMRAP 18
5 Snatch 155/110#
7 Muscleups
9 Burpee Box Jumps 24/20"

  1. These may be power or squat snatch.

IV. Monostructural Capacity Work: Bike for cals 

6 Rounds
1 Minute on
2 Minutes off
 

  1. Slow recovery biking is recommended during the off minutes. Be sure to reset the rower for each "on" minute. List total calories between six sets
  2. Do not do this portion unless you want to get better.  

Trust - Teamwork - Sacrifice - Discipline

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