Deep Comp- 4/27/16
I. Weightlifting
EMOM 12+.. - Snatch
4 X 1 Hip @65%
4 X 1 Knee @70%
4 X 1 @75%
Then, on the minute, perform one snatch from the floor until failure. Add 5# each minute. The EMOM ends when you miss from the floor.
II. Strength and Skill
B1. Deadlift - 3 x 12 @70%
B2. Jerk Width Bar Hang Opener - 3 x 30s
B3. Max distance HS Walk - 3 x 60s
Rest 3 Minutes
III. Conditioning
Teams of 2 (Synchronized)
600m Run
30 Pullups
600m Run
20 C2B Pullups
600m Run
10 Bar Muscleups (lockout simultaneously)
600m Run
5 Legless Rope Climbs (Touch beam simultaneously)