Deep Comp - 07/15/15

I. Warm-Up

2 Rounds
6 V-Roll to Pistol Balance E/S
20 Weighted Glute Bridges
20 Sec Batwing Hold

1. Place barbell in the hips and drive up through heels
2. Lay on your back and kick your feet up and over your head as if doing a V-Roll. As you kick back forward tuck one heel in close to the butt and try and roll up and onto the foot so that you finish in the very bottom of a pistol. Hold for 3 seconds and work on ankle stability and balance.

II. Strength

Pause Front Squat - 73% x 3 x 5 - #23X1 Tempo
(Rest 90 sec to 2 Min)

III. Skillrobic

6 Rounds
20/16 Calories @~60% Assault bike 
13 T2B 
Rest 60s

IV. Conditioning

AFAP
15-12-9
Snatch 95/65#
Burpees

Rest 10 Minutes

Repeat

1. This is a repeatability test. Knowing this, do not game it. Go as fast as possible on each.