Deep Comp- 12/23/12
I. Warm-Up
30 Cal A/B
2 Rounds
10 Strict Regular Grip Pullups
10 Kipping Ring Dips
II. Strength
15 Minutes, Find a Max Double: Power Jerk
III. Conditioning
E4MOM 20 (5 sets):
2 Rounds
5 Shoulder to overhead 135/95#
10 KB swings 53/35#
1 min recovery pace DUs
- Perform the recovery pace DUs immediately after finishing your second round of KB swings. Rest for the remainder of the 4 minute window.