Deep Comp- 7/16/16

 

I. Strength

A. 5x2 Power Snatch

  1. Working weight at 75-80%
  2. Not TnG

B. 4x10 Back Rack Alternating Reverse Lunges

  1. Working weight, heavier than last week

II. Auxiliary

C. Alternating EMOM 20

1. 4 Pendlay Row #21X1 (heavier than last week)

2. 40-50% of Muscleup Max (working %)

3. 7 e/s Single Leg DB RDL

4. Rest

 

III. Conditioning

Part 1: 

3 Rounds 

30 Burpees

15 Thrusters 95/65# 

 

5 minutes after our last teammate finishes Part 1: 

2 Rounds

15 Cal Row  

30 Thrusters 45#

 

What habits are you creating? Do they align with your goals? 

What habits are you creating? Do they align with your goals? 

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