Deep Comp- 8/9/16


I. Strength

A1. Jerk Balance - 5 x 3 @ 45-55% - Rest 30 Seconds

A2. Jerk Recovery - 5 x 3 @ 85-90% - Rest 2 Minutes


II. Skill Progression

1) Multiply your SHSPU max set by 2.

2) Then, divide by 8.

3) For time, do 8 clusters of your answer for #2


For example, If you're max is 23..

1) 23 x 2 = 46

2) 46 / 8 = 5.75

3) so you're work would be 6-6-6-6-6-6-6-6 SHSPU AFAP



III. Conditioning

800m Run

45s ME T2B

6 Push Press

600m Run

40s ME T2B

5 Push Press

400m Run

35s ME T2B

4 Push Press

200m Run

30s ME T2B

3 Push Press

  1. As soon as you drop off the bar the set is terminated. Push Press are at 60% of your Jerk max.
  2. Your score is the time it takes you complete the workout, less t2b reps (counted as 3 seconds per rep). Don't post two different scores.. you can handle a little math. 
  3. All parts of conditioning are always from the floor unless specifically noted otherwise.

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