Deep Comp- 5/26/16

The gym will closed this weekend for a gymnastic seminar.

I. Strength

A. Surplus Deadlift - 75% x 3 x 5, 85% x 3 x 2

  1. Elevate the barbell from the ground using a plate that is 2 to 3 inches.

B. Mid Thigh Clean + Pause Front Squat - 70% x 2+2 x 4 

  1. 2 Second Pause, no bounce on FS

II. Skill

For time:

35 Strict Dips

  1. From the high rings


III. Conditioning

For times:

500m Row (2k Pace)

20 UB Muscle Snatch 75/55#

Rest 3 Minutes

400m Row (2k Pace - 1-2s)

15 UB Muscle Snatch 75/55#

Rest 3 Minutes

300m Row (2k Pace - 2-3s)

10 UB Muscle Snatch 75/55#

  1. These snatches are all about sweet sweet unadulterated speed.

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