Deep Comp- 7/26/16

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I. Strength

A1. Press - 5 x 3
A2. Weighted Pull Up - 5 x 5

  1. Working weight for pull-ups
  2. Press @75% of last weeks heaviest 1.1

 

II. Skill

Option B
AMRAP 5
Max Kipping HSPU

Option C
AMRAP 5
Max Strict HSPU

 

III. CP Alactic Intervals
AMRAP 6 @95%
1 Power Clean 
3 Muscle Ups

(Rest 3 minutes)

AMRAP 6 @95%
3 Tall Box Jumps 30+/24+
6 Single Arm DB OHS e/s 55/40# 
24 Double Unders

  1. DB OHS are not alternating
  2. Power cleans are @80-85% of squat clean

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