Deep Comp-11/29/16

I. Strength

Back Squat: Rest as needed

6x76%

5x80%

2x4x84%

3x88%

(sets x reps x percentage)

 

II. Weightlifting 

A. Every 45s for 7:30 (10 sets from racks, @47-52%) :

Drop Snatch + Snatch Pullunder + Hip Snatch

  1. There is no jumping, moving feet, or leaving the ground until the hip snatch. 
  2. Start in your catch stance, and push down for the drop snatch and pull/shrug down for the pull under.  

B.  Snatch- EMOM 12

0&1: 60% 

2&3: 65% 

3&4: 70%

5&6: 75% 

7&8: 70% 

8&9: 65%

10&11: 60% 

 

III. Barbell Conditioning  

C. 12 Squat Cleans for time:

2x60%

2x65%

2x70%

2x75%

2x70%

2x65%  

  1. The goal here is fast, crisp singles.  Don't sacrifice technique for time. 

 

IV. Aerobic Conditioning

2 Rounds  

1.5 Mile Run

150 Double Unders 

  1. Three Malcolm X loops each round. 

 

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