Deep Comp- 2/22/16

 Team meeting tonight at 7 PM.

I. Skill

3 sets (not for time)
10 Wallball 20/14#
10 C2B

II. Strength

A. Back Squat- 5, 5, 3, 2

  1. Go based on feel.

III. Weightlifting

A. EMOM 10- Snatch and 20 Double unders

Minutes 0-4: 2 reps, start at 50% and build by 5-10 every set

Minutes 5-9: 1 rep, continue building in weight. No misses

(Rest 4 Minutes)

B. Every 30s For 5 Minutes (10 sets): 1 Snatch

  1. First 5 reps at 75% and then bump to 80% if form is on point.



Assault Bike Cals

Shoulder to Overhead 135/95#



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