Deep Comp- 2/14/17

Mock FNL will start at 7pm and end at 8pm. You do not need to come early to warmup, unless you want to. There will be a coach led group warmup. Also, starting this week, Saturday workouts will be at 11 AM until the end of the open. 

I. Weightlifting

A. Iron Scap

  1. Should take 8:30 if performed at the tempo prescribed

B. Clean and Jerk-

1x3 @70% 

1x3 @75%

2x3 @80% 

2x1 @85% 

  1. no TnG reps, rest as needed. 

 

II. Skill

D. HSPU Technique Work

 

III. Conditioning 

400m Run 

10 Hang Squat Clean 185/130

10 Burpee Box Jumps 24/20  

15-20 HSPU

Rest 2:00

400m Run

15 Hang Squat Clean 135/95

15 Bar Facing Burpees

15-20 HSPU

Rest 2:00

400m Run

20 Hang Squat Clean 115/80

20 Burpees

15-20 HSPU

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Before  

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After

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