Deep Comp-12/10/16

 I. Strength

A. Overheard Squat- Work to a 5rm

  1. 12 minute running clock, from floor.
  2. Shoot for 5% more than last week. 
  3. Perform two drop set at 90% AFTER the 12 minute window.

II. Conditioning

AMRAP 7 (for Pistols)

Barbell Buy-in:

6 Overhead Squats 205/145

12 Overhead Squats 185/130

18 Overhead Squats 135/95

24 Overhead Squats 95/65

With remaining time:

16 Double Unders 

16 Pistols

 

(Rest 5:00) 

 

AMRAP 7 (for Pistols)

24 Overhead Squats 95/65

18 Oerhead Squats 135/95

12 Overhead Squats 185/130

6 Overhead Squats 205/145

With remaining time:  

16 Double Unders  

16 Pistols

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