Deep Comp- 9/20/16

 I am going to be leaving town tomorrow morning for a service trip in Malibu, British Columbia, where I will have no cell phone service. Please holler at Coach Eric if you have any questions regarding programming, etc. Look forward to getting back after with you guys next Tuesday✊🏼

 

 I. Weightlifting

A. Clean & Jerk: 5 x 3+1 @ 75%

B. Clean Pull: 5 x 3 @ 100%

 

II. Gymnastics

C. Deficit Strict HSPU 5 x 2-3 (20x2) (rest 2 minutes)

  1. Use a bigger deficit than last week.

D. Kipping HSPU

20/2:00

17/1:30

14/1:00

11/:30

8

 

III. Conditioning

For time: (Be precise with your rest so your score is accurate. We are looking for one score, your total time for all three couplets.)

2 Rounds

20 Push Press 115/80

6 Ring Muscleups

 

(Rest 5 Minutes)

 

3 Rounds 

14 Thrusters 135/95

4 Ring Muscleups 

 

(Rest 5 Minutes)

 

4 Rounds 

8 Front Rack Alternating Lunges (forward) 165/115

2 Ring Muscleups

 

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