Deep Comp-11/2/16
I. Strength
A. Back Squat- 7x5 @75%
- Rest exactly 2:30
II. Weightlifting
A. 3 Pos. Power Snatch + 3 OHS
- 3 Working sets @60-65%
- 43X3 Tempo for OHS
- The three positions are hip, knee and floor
- Each set should be TnG.
II. Conditioning (anaerobic alactic power)
4 Rounds
6 Strict HSPU
4 Burpees (to a 12" target)
3 Push Press 185/125#
Rest 2 Minutes
Rest 7 minutes after round 4, then repeat for another 4 rounds.
- Complete these sets absolutely as fast as possible, and rest exactly 2 minutes. It's not going to be hard in a conventional "crossfitty" sense, but trust the program.