Deep Comp-11/29/16
I. Strength
Back Squat: Rest as needed
6x76%
5x80%
2x4x84%
3x88%
(sets x reps x percentage)
II. Weightlifting
A. Every 45s for 7:30 (10 sets from racks, @47-52%) :
Drop Snatch + Snatch Pullunder + Hip Snatch
- There is no jumping, moving feet, or leaving the ground until the hip snatch.
- Start in your catch stance, and push down for the drop snatch and pull/shrug down for the pull under.
B. Snatch- EMOM 12
0&1: 60%
2&3: 65%
3&4: 70%
5&6: 75%
7&8: 70%
8&9: 65%
10&11: 60%
III. Barbell Conditioning
C. 12 Squat Cleans for time:
2x60%
2x65%
2x70%
2x75%
2x70%
2x65%
- The goal here is fast, crisp singles. Don't sacrifice technique for time.
IV. Aerobic Conditioning
2 Rounds
1.5 Mile Run
150 Double Unders
- Three Malcolm X loops each round.