Deep Comp- 9/27/16

I. Weightlifting

A. Three Position Snatch (Hip, Hang, Floor) - 5 x 3 - Don't exceed 85%

B. Snatch Pull - 5 x 3 - Don't exceed 105%

C. Back Squat - 5 x 3 - Don't exceed 85%

  1. All movements are at working weight. Choose a weight that is challenging but can be executed with perfect form. Even if you are feeling really good, don't exceed the provided percentages. Alternatively, do not feel badly if you aren't close to those percentages.

 

II. Gymnastics

Strict HSPU for time: 6-6-6-6-6-6-6-6-6-6

D. Kipping HSPU

20/2:00

17/1:30

14/1:00

11/:30

8

 

III. Conditioning

AMRAP 5:

750m Row Buy-in

9 Hang Squat Snatch 95/65

5 Bar Facing Burpees

Rest 5 Minutes

 

AMRAP 5:

500m Row Buy-in

9 Hang Squat Snatch 135/95

5 Bar Facing Burpees

Rest 5 Minutes

 

AMRAP 5:

250m Row Buy-in

9 Hang Squat Snatch 165/115

5 Bar Facing Burpees

  1. Scale the third AMRAP up to 185/130 if your snatch max is at or greater than 245/170.
     

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