Deep Comp- 12/13/16

 I. Strength

Back Squat: Rest as needed

3x82%

3x84%

3x87%

2x90

1x95%

 

II. Weightlifting

A. Every 45s for 7:30 (10 sets @49-54%):

Muscle Snatch + Snatch Pullunder

B.  Snatch- EMOM 10

0&1: 65%

2&3: 70%

3&4: 75%

5&6: 80%

7&8: 85%

8&9: 80%

 

III. Barbell Conditioning 

C. 10 Squat Cleans for time:

2x75%

4x80%

4x85%

  1. The goal here is fast, crisp singles with no misses.  Don't sacrifice technique for time.

 

IV. Conditioning

AMRAP 7:

15/12 Assault Bike Calories

15 Chest to Bar Pull-ups  

(Rest 3:00)

 

AMRAP 7: 

15/12 Assault Bike Calories

15 HSPU

(Rest 3:00) 

 

AMRAP 7: 

15/12 Assault Bike Calories

45 Double Unders  

 

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