Deep Comp-12/8/16
I. Strength
A1. Front Squat- 5x5@78%
Rest 0:30
A2. Prone Scapular Complex
(Y-W-T-I): 5x40s (10s in each position)
Rest 1:30
II. Weightlifting
B. 1 Snatch Deadlifts (5052) + 2 Snatch Pull- 4 TnG sets @88-90%
Rest 2:00 - 2:30
III. Conditioning
Alternating EMOM 20:
0&1: 400m run
2: 10 DB Snatch (alternating) 55/40#
3: 11 HSPU
- Optional: Scale up to SHSPU.