Deep Comp - 09/16/15

I. Warm-Up

20 Alternating Pistols
60s e/s Box-seated hamstring mash
Shoulder distraction and LAX ball mash. Used desired duration

II. Strength

A. E2MOM 10 (5 sets)
BK Block Snatch Pull + Snatch - 75% x 2(1+1)

B. E2MOM 10 (5 sets)
BK Block Clean Pull + Clean - 75% x 2(1+1)

C. E2MOM 6 (3 sets)
Snatch DL to knee + Snatch Pull - 80% x 3+1

D. E2MOM 12 (6 sets): Front Squat
0: 65% x 3
2: 65% x 3
4: 70% x 3
6: 70% x 3
8: 75% x 3
10: 75% x 3

III. Gymnastics

Strict Pullups 8x8 (rest 1:20s)

IV. Conditioning

Airdyne (30 Rounds)
30s @ 85%
30s @ 50%
Increase wattage used for percentages slightly. Example: if 85% was 65 and 50% was 40, then increase both by 2-3.

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