Deep Comp-12/5/16

 I. Powerlifting and Weightlifting

A. Deadlift- 4x5@76-79%


B. Power Clean + 2 Hang Squat Clean @75%

(E2MOM for 6, 3 sets)

C. Power Snatch + 2 Hang Squat Snatch @75%

(E2MOM for 6, 3 sets)


II. Strength

3 Sets AFAP:

8 Press @73-78%

10 DB Pendlay Row AHAP 21x2

12 Chest to Deck Push-ups  (Weighted if needed)

Rest as needed (at least 4:00)


III. Conditioning

For time:

30 Box Jumps 30/24"

20 DB Burpee Box Overs 20/14" 55/40#

30 Box Jumps 30/24"

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