Deep Comp - 06/30/15

I. Warm-Up

2 Rounds
8 Wallballs 30/20# (max height)
10 Thoracic Glute Bridges
12 Calorie Row

  1. Row at 60-70% effort.
  2. Throw the wallball as high as possible while maintaining rythmic unbroken sets.
  3. Place upper back on PVC Roller with arms extended over your head, fully extend hips by squeezing glutes, then return to the floor to complete the rep. 

II. Strength

Push Press - 70% x 5 x 5 TnG From Shoulders
(Rest less than 3 Minutes)

  1. Focus on Speed.

Power Clean - 75% x 3 x 5 - TnG No Bounce
(Rest 2 Minutes)

III. Skillrobic

Every Two Minutes for 12 Minutes (6 sets):
2 Rope Climbs
13-- Strict HSPU 
25 Double Unders

  1. "--" = Reduce 1 rep each round
  2. Scale = Controlled Decent or Box Piked HSPU

IV. Conditioning

For total reps: 

AMRAP 4
4 Muscle Ups / 8 Ring Dips
8 KB Swings 70/53#

Rest 1 Min

AMRAP 4
7 C2B
14 KB SDHP 70/53#

Rest 1 Min

AMRAP 4
10 Pullups
10 SA KB Push Press Total 70/53#

  1. Handle must come between the chin and clavicle on SDHP. 
  2. For KB PP, do 5 on one side and then switch to the other. 

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