Deep Comp - 06/29/15

I. Warm-Up

3 Minutes Assault Bike (55% effort)
14 Goodmorning Into Jump (empty barbell)
16 Cossack Squats (total) (video)
60 Sec Calf / Achilles Mash on KB  

  1. Determine your "55%" RPM and stay in that range for the entire 2 minutes.
  2. Perform a standard goodmorning. On the way up, initiate a vertical jump. Come off the ground as if it were a burpee jump.
  3. The Cossack Squat is a great way to stretch out hamstrings and groin while also improving single leg stability in a pistol. 

II. Strength

Back Squat - 68% x 5 x 5 - no sleeves, weightlifters, or belts.
(Rest exactly 2 minutes)

2 Snatch Balance + 1 Hip Snatch + 1 Hang Snatch - 65% x 2+1+1 x 6 - from rack
(Rest exactly 2 minutes)

III. Skillrobic

EMOM 9
8 Box Jump Overs
8 UB T2B 

*Your score is your slowest round.
(Slightly more T2B volume than last week)

IV. Conditioning

AMRAP 10
400m Run (80%)
3 Power Snatch 135/95#
6 OHS 135/95#

  1. Goal is to complete snatches and ohs in a single set without dropping weight.

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