Deep Comp- 2/15/17

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. 

I. Weightlifting  

Every 90s for as long as possible: 

TnG 3 position snatch (hip, mid-patella, floor) 

1. Start at at 50% and add 5-10# every set. 
2. Upon failure, skip the next 90s interval, change the weight back to the weight you used 2 lifts before failure, and do 2 additional sets.  

II. Strength

EMOM 12 (work 35-40s, rest 20-25s, 55/35 DBs)

1. DB OH Walking Lunges  

2. DB Push-ups  

3. DB FR Squats 

4. C2B

III. Conditioning

5 Rounds AFAP:

2 Deadlifts @85%

3 Rope Climbs

Rest 1:30