Deep Comp- 12/15/16

 

 I. Strength

A. Front Squat- 3x3 @80%

Rest as needed 

B. Crossover Symmetry "Iron Scap" 

II. Weightlifting

B.  Snatch Pulls-

1x2x86% 

1x2x91% 

2x2x96%

3x1x101% 

Rest as needed 

III. Conditioning  

Alternating EMOM 20

250/200m Row

10 Challenging Deficit Push-ups 

16/13 Calorie Assault Bike

10 Ring Dips  

IV. Cooldown  

Crossover Symmetry "Iron Scap"