Deep Comp- 7/9/16

11am Team Workout

I. Strength

A. 5 sets: Pause Clean (2s BTK) + Below Knee Clean + 2 Push Jerk

1. Build for 3, last 2 sets at working weight Rest 2 Minutes

II. Auxiliary

D1. Chin Over Pull Up Hold - 3 x 15-25 Sec - Rest 30s
D2. DB External Rotation e/s- 3 x 9 #3011- Rest 60s

1. Use 7% of your narrow grip bench max for the DB External Rotation.

III. Conditioning

3 Rounds
20 Box Jumps 24/20
20 KBS 53/35
20 Bar Facing Burpees
15, 10, 5 Clusters 95/65, 135/85, 185/115
Rest 60s

1. Change weights during the rest period
2. Today you may NOT re-bend on the shoulder to overhead portion of the cluster (clean to thruster)

Happy Belated Birthday to Skaggys, the manliest man you'll meet on the south side of a 400# backsquat.