Deep Comp- 9/6/16
A. Snatch Pull Under - 3 x 3 working weight
- Stand in the power position, flex quads, extend ankles and pull under the bar. Do not move feet laterally or let them leave the ground.
B. Snatch High Pull + Power Snatch + BTK Hang Snatch - Find a max for 1+1+1, then drop down at 95% and 90%
C. Halting Snatch Deadlift - Find a heavy 5, then drop down at 95% and 90%
- Pause for a full two seconds below and above the knee.
C. Deficit Strict HSPU 4 x 4-5 (20x2) (rest 2 minutes)
D. Kipping HSPU
3 x AMRAP 5 (rest 2 mins)
20 Front Squats 95/65#
50 Double Unders