Deep Comp- 7/25/16

 Mat Fraser, running away with it..

Mat Fraser, running away with it..

 I. Weightlifting

A. Every two minutes for 18 minutes (9 sets):

Minutes 0, 2, 4: 2 Hang Muscle Snatch + 2 Tall Snatch @ 45%

Minutes 6, 8, 10: 2 BTK Hang Snatch + 1 Hang Snatch @ 75%

Minutes 12, 14, 16: 2 TnG Snatches @ 80%

  1. Calculate your weights beforehand and set up all of your weights to help you stick to the allotted time. 

 

II. Strength

B. Back Squat- 3, 2, 1, 3, 2, 1 (20X2 Tempo)

  1. This is NOT a max day. Do not exceed 97%.

 

III. Conditioning  

C. 3-6 Rounds (95% effort)

15 Double KB Snatches 35/26

20 Wallball 20/15

225/180m Row

  1. Perform these every 5 minutes until critical drop off (>4s deviation) 
  2. The goal is to complete all 6 rounds