Deep Comp- 4/19/16

 I. Strength

A. 5 Rounds AFAP

3 Back Squat @80%

1 Legless Rope Climb

30 Double Unders

1 Legless Rope Climb

Rest 60 seconds

 

 

B. Every 3 Minutes For 15 (5 sets):

3 Hang Power Clean 

5 Strict Ring Pull Ups

  1. HPC are building 
  2. Pull until your shoulders touch the rings

 

II. Conditioning 

120' HS Walk Buy-In

2 Rounds

15 Clean & Jerk 135/95#

30 C2B Pull Ups

120' HS Walk Cash-Out

 

III. Aerobic / Recovery

20 Minutes Assault Bike @Aerobic Pace

20 Seconds Standing 

20 Seconds Sitting

20 Seconds Arms Only 

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