Deep Comp- 2/26/17

Open Gym 12-2pm

This work may be split between Sunday and after your repeat on Monday. Tuesday is another rest day. I know the schedule will force you guys to make a deliberate adjustment to your volume, but please trust the plan.

I. Weightlifting  

A. 3x3 Snatch @75-80% . After the first snatch, the second two snatches start from 2" above the floor. Do not put the barbell down until the set is complete. Try to complete this portion within 10 minutes. 

B. Clean and Jerk- work to 80 to 85% in 12 minutes. 

II. Strength

E4MOM for 16:

C1. Back Squat- 5-5-3-3 @75-85%

C2. Complete 30 Wallball after each set of squats 20/14#

III. CP Battery   / Midline / Skill

Every 5 for 25 (5 sets):  

7 Strict T2B

9 C2B

11/9 AB Cals

IV. Aerobic  Conditioning 

Alternating EMOM 15-18: 

35s- ME DU

40s- Cal Row @70-75% 

45s- Cal Bike @70-75%

1. Yes, we're biking twice today.