Deep Comp - 08/25/15

I. Warm-Up

400m run

Couch stretch

Jerk balance

II. Strength

Jerk - 85% x 1 x 2, 90% x 1 x 2, 95% x 1 x 2

III. Conditioning

Snatch Speed Ladder (rest 5 minutes between 1&2)

200m Sprint, then:
1. Squat Snatch: 135-145-155-165
2. Squat Snatch: 175-185-195-205

1. Squat Snatch: 100-105-110-115
2. Squat Snatch: 125-130-135-140

  1. You will need four bars set up. 
  2. You must lower the bar in front of you after a successful rep.
  3. Scaling: If the last weight is more than 90% of your 1RM, scale to 90%.

IV. Skillrobic

Alternating EMOM 12
3 Rope Climbs
9 Skullcrushers (yes really)
45 Double unders

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