Deep Comp - 07/24/15

I. Warm-Up

20 Cal Assault Bike Easy Pace

30 Sec Samson Band Stretch

30 Sec Samson Band Stretch with I/R Bias

10 Medball Glute Bridge Walkouts

II. Strength

Speed Deadlift - 60% x 3 x 5 - #10X0

Focus on speed up

(Rest 2 Minutes)

Hip Clean - 70% x 3 x 4 - Focus on being aggressive with the elbows

(Rest 60-90 Seconds)

III. Skillrobic

8 rounds

20' Unbroken HS walk / 3 Wall Walks

10 T2B

Rest 60s

IV. Conditioning

"Nate"

AMRAP 20

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53#

Like Diane, Nate is a benchmark that can be performed a variety of ways. We recommend scaling down in the following order:

-strict / kipping hspu

-up to one abmat

-hspu negatives

-piked box hspu

-seated DB press