Deep Comp- 10/16/2015

This is Friday - Sunday's work. Feel free to split as you like. Due to the competition Saturday, we recommend doing this on Friday and Sunday.

I. Warm-Up

Shoulder Internal Rotation Mash

- Use a heavy KB 

II. Strength

Snatch - Max

Clean & Jerk - Max

III. Gymnastics

A. 8 x 6 Strict C2B Pullups (rest 50s)

IV. Conditioning

4 Rounds

25 Calorie Row

10 DB Burpee Box Overs 55/35# 20"

5 Sumo Deadlift High Pull 135/95#

Rest :30s