Deep Comp- 1/12/16

 I. Goat Warm-Up

4 Rounds
15 Assault Bike Calories (Fast)
25 GHD Situps

II. Strength

Every 90s for 15 (10 sets):
1 Hip Power Clean + 1 Hang Clean + 1 Clean
*65-70% of 1RM Clean

III. Upper body Strength

A1. Weighted Pullups 1 x 8, 2 x 5, 1 x 3
A2. Weighted Ring Dip - 4 x 5
Rest 90s

IV. Conditioning

8 Rounds
8 DL @ 185/130#
8 T2B
8 HSPU
Rest 30s
*Use open standards for HSPU (heels must be touching the wall at the top to count). All reps should be kipping. The goal is to keep everything fast and unbroken.

V. Recovery

ROMWOD

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