Deep Comp - 07/07/2015

I. Warm-Up

2 Rounds
15 Calorie Assault Bike
5 Wallballs 30/20# (max height)
5 Single Leg Box Jump e/s (20")
60s Banded Shoulder distraction

II. Strength

Push Press - 75% x 5 x 5 - Not TnG
(Rest 2-3 Minutes)

Power Clean - 78% x 3 x 5 - Not TnG
(Rest 2-3 Minutes)

III. Skillrobic

EMOM 10
4 Burpees (to 6" target)
7 UB C2B

  1. The goal is to achieve more chest to bar pull-ups than week one. If you scaled week one, then scale today in such a way that you will achieve more chest to bar pull-ups than week one and will be able to finish all 10 minutes. 

   IV. Conditioning

27-21-15-9
Wallball 20/14#
Box Jumps 24/20"
Kettlebell Swings 70/53#

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