Deep Comp - 06/22/15


I. Warm Up

2 Rounds
2 Minutes Assault Bike (55% effort)
10 KB Lat Pull Overs 44/26#
20 Step Duck Walk (with pause)

  1. Determine your "55%" RPM and stay in that range for the entire 2 Minutes.

  2. The goal for this particular duck walk is to stretch out calves in preparation for back squats and pistols. After each step, pause on your toe to stretch ankle joint.

  3. Keep lower back flat on bench during entire set of KB Pull overs. Keep elbows slightly bent at a fixed angle. (no elbow flexion/extension)

II. Strength

Back Squat - 65% x 5 x 5 - No sleeves, weightlifters, or belts.
(Rest exactly 2 minutes)

Snatch Balance + Hip Snatch - 60% x 2+2 x 6
(Rest exactly 2 minutes)


III. Skillrobic

6 C2B
6 Alternating Pistols
ME Double Unders

  1. Perform all three movements every minute.

IV. Conditioning

3 Rounds
5 Power Snatches 155/115#
10 Bar Facing Burpees

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