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