Deep Comp-11/9/16

 I. Strength

A. Back Squat- 7x5 @75% +5-10#

  1. Rest 2:45-3:15

 

II. Weightlifting

A. 3 Pos. Power Snatch + 2 OHS

  1. 3 Working sets @60-65%
  2. 66x2 Tempo for OHS
  3. The three positions are hip, knee and 2" above the floor. 
  4. Each set should be unbroken. 

 

II. Conditioning (anaerobic lactate endurace)

6 Rounds

10 Front Squats 95/65#

10 Push Press

10 Wallball 30/25#

5 Dips (high rings) 

Rest 2 Minutes

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