Deep Comp- 2/14/17
Mock FNL will start at 7pm and end at 8pm. You do not need to come early to warmup, unless you want to. There will be a coach led group warmup. Also, starting this week, Saturday workouts will be at 11 AM until the end of the open.
I. Weightlifting
A. Iron Scap
- Should take 8:30 if performed at the tempo prescribed
B. Clean and Jerk-
1x3 @70%
1x3 @75%
2x3 @80%
2x1 @85%
- no TnG reps, rest as needed.
II. Skill
D. HSPU Technique Work
III. Conditioning
400m Run
10 Hang Squat Clean 185/130
10 Burpee Box Jumps 24/20
15-20 HSPU
Rest 2:00
400m Run
15 Hang Squat Clean 135/95
15 Bar Facing Burpees
15-20 HSPU
Rest 2:00
400m Run
20 Hang Squat Clean 115/80
20 Burpees
15-20 HSPU
Before
After