Deep Comp- 7/22/16

I. Strength

A. Clean- 5 x 3 @83-85%

B. Split Jerk- 5 x 2 @83-85%

  1. 12s pause with feet together after the second rep.


II. Auxiliary

C1. 4 X 12 Supine Iron Crosses e/s (13x0) 

(No rest) 

C2. 4 X 15-25s Chin Over Bar Hold

(Rest 2 minutes) 


III. Conditioning

Every four minutes for 28 minutes (7 sets AFAP):

3 TnG Squat Cleans and Push Jerk (@55% of C&J)

6 Med Ball Ghd Sit-ups 20/14#

100m Shutte Sprint (25m sections)

  1. Transition as fast as possible by literally running from movement to movement. Think GRID speed. 
  2. List the time for each round.