Deep Comp- 12/12/16

I. Powerlifting and Weightlifting

A. Deadlift- rest as needed 





B. Clean Pull + Hang Squat Clean 

Every 90s for 9 minutes (6 sets, at or above 77%)


C. Power Snatch + Hang Squat Snatch

(Every 90s for 9 minutes, 72-77%)


II. Strength

4 Sets NFT:

10 Sotts Press (pvc pipe or empty barbell)

10 DB Row (21x2)


III. Conditioning

For time:

1K Row

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