Deep Comp - 08/25/15
I. Warm-Up
400m run
Couch stretch
Jerk balance
II. Strength
Jerk - 85% x 1 x 2, 90% x 1 x 2, 95% x 1 x 2
III. Conditioning
Snatch Speed Ladder (rest 5 minutes between 1&2)
200m Sprint, then:
(male)
1. Squat Snatch: 135-145-155-165
2. Squat Snatch: 175-185-195-205
(female)
1. Squat Snatch: 100-105-110-115
2. Squat Snatch: 125-130-135-140
- You will need four bars set up.
- You must lower the bar in front of you after a successful rep.
- Scaling: If the last weight is more than 90% of your 1RM, scale to 90%.
IV. Skillrobic
Alternating EMOM 12
3 Rope Climbs
9 Skullcrushers (yes really)
45 Double unders