Deep Comp - 09/23/15

I. Warm-Up

20 Calorie Assault Bike
MDOD (Mobility Drill Of The Day)
Banded Hip Distraction + Hamstring PNF
https://www.youtube.com/watch?v=RAJugd6gjAA

II. Strength

A. E2MOM 4 (2 sets)
Below Knee Block Snatch Pull + Snatch - 80% x 2(1+1)

B. E2MOM 4 (2 sets)
Below Knee Block Clean Pull + Clean - 80% x 2(1+1)

C. E2MOM 8 (4 sets)
Snatch DL to Hip + Snatch Pull - 80% x 3+1 x 4

D. E2MOM 8 (4 sets)
Front Squat - 75% x 2 x 4

III. Gymnastics

Strict Pullups 8x8 (rest 1:15)

IV. Conditioning

Assault Bike (30 Rounds)
30s @ 85%
30s @ 50% 

  1. Slightly increase speed from last week.  

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