Deep Comp- 12/12/16

I. Powerlifting and Weightlifting

A. Deadlift- rest as needed 

5x76-79%

4x80-83%

2x3x84-86%

 

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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