Deep Comp-11/26/16

Due to a limited number of assault bikes, I recommend setting up heat times and having some people finish with strength. 

I. Strength 

EMOM 20: 1 Clean and Jerk

0-4: 60%

5-8: 65%

9-12: 70%

13-15: 75%

16-19: 80% 

II. Conditioning 

AMRAP 15

15/12 AB Cals

12 T2B

9 Power Cleans 165/115

6 Muscleups

III. Cooldown 

30 Minutes of foam rolling / stretching