Deep Comp - 9/19/2015

I. Strength 

E2MOM 16 (8 sets): Snatch 

0: 70% x 3 

2: 75% x 3 

4: 80% x 2 

6: 85% x 2 

8: 88% x 1 

10: 90% x 1 

12: 93% x 1 

14: 95%+ x 1  

 

(Rest 10 Minutes)

 

E3MOM 21 (8 sets): Clean & Jerk 

0: 70% x 3 

3: 75% x 3 

6: 80% x 2 

9: 85% x 2 

12: 88% x 1 

15: 90% x 1 

18: 93% x 1 

21: 95%+ x 1

  1. This is to build to a heavy single. Heavy is not the same as a max. Only one miss is allowed today. If you make it through without any misses and you feel really good, you can have one attempt at your PR or slightly above.

 

II. Conditioning

9-6-3 Muscleups

300-200-100m Run 

*One partner in each station. Switch positions and repeat. 

 

(Rest 5 Minutes)  

 

15-12-9 Kettlebell Swings 70/53# 

60-40-20 Double Unders 

*One partner in each station. Switch positions and repeat. 

 

(Rest 5 Minutes)  

 

21-15-9 T2B 

Push Press 95/65# 

*One partner in each station. Switch positions and repeat.        

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