Deep Comp- 5/31/16

 I. Strength

A. Back Squat- 4x5 @75%

  1. Try and stay 100% raw for this cycle. 

B. 1 Snatch Deadlift + 1 Snatch Pull + 1 Below Knee Snatch x 2: 4 Sets at 70%

C. Deadlift- Find 3rm

  1. Shoot for 92.5% or more.  

D. Sumo Deadlift- 1x15 @50%

  1. Based off conventional deadlift 1rm

II. Conditioning

“Yasso 800 Progression”

3 rounds of:

800m Run

400m easy jog recovery

  1. Each 800m should be within 2 seconds of each other. Your recovery jog should be the same amount of time as your 800s.

III. Intervals (Floater Wod)

4 Rounds

24 C2B

20 Alternating Pistols

Rest 1 Minute

  1. Do not do this until Wednesday or later if you did Murph Yesteday.