Deep Comp- 11/16/16

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 I. Strength

A. Back Squat- 7x5 @75% (+10-20#)

  1. Rest 3:15-3:45

 

II. Weightlifting

A. Halting Snatch (2s each, 2" from floor, 2" above knee) + Power Snatch + OHS (77x1)

  1. 3 Working sets @65-70%
  2. Each set should be unbroken.

 

II. Conditioning (Anaerobic Lactate)
For Time:

29 Thrusters 

29 Hang Power Clean

29 Sumo Deadlift High Pull

(Cap 5:00, 95/65#)

26 Thrusters

26 Hang Power Clean

26 Sumo Deadlift High Pull

(Cap 10:00 115/80#)

23 Thrusters

23 Hang Power Clean

23 Sumo Deadlift High Pull

(Cap 15:00 135/95#)

  1. This is one continuous workout for time, with a time cap every 5 minutes for the respective weights. You have to EARN the heavier weights. If you do not meet the cap, you DO NOT move on.
  2. You do not need to wait until the next five-minute interval to begin the new weight. 

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