Deep Comp- 2/11/17

I. Weightlifting 

A. 1 Clean and Jerk-

EMOM 0-17: 70%

EMOM 6: 18-23: 75%

EMOM: 24-26: 80%

 

II. Unilateral Strength

Alternating EMOM 9

Minute 0- (L Leg Forward) 8 Back Rack FWD Lunges + 6 Split Good Mornings

Minute 1- R (Leg Forward) 8 Back Rack FWD Lunges + 6 Split Good Mornings

Minute 3- Rest

 

III. Conditioning

5 Rounds

1000m Row

6 Bar Muscleups

  1. Your goal is negative splits, i.e., each subsequent round gets faster.

 

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