Deep Comp- 12/6/16

I. Strength

Back Squat: Rest as needed

4x82%

4x84%

3x86%

3x88% 

3x90%

 

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: 75%

7&8: 80%

8&9: 75%

 

III. Barbell Conditioning 

C. 10 Squat Cleans for time:

First 5@75% and second 5@80%

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

 

IV. Conditioning 

10 Rounds for time:

25/20 Calorie Bike AND

A. 14 Kettlebell Swings 70/53

B. 7 Muscleups 

(Rest 2:00)

  1. Alternate rounds of A and B.
  2. The goal is to get everything done unbroken, and to be very consistent with the bike rpm (~85% effort). 
  3. If you can't do at least three rounds of seven unbroken, scale the muscleups so that you can go unbroken for at least rounds. 

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