140416: Deep Performance

Strength:
A) Power Jerk + Split Jerk + Jerk Grip 6 sec Pause OHS: 70-75/3+3+1*4 sets, rest 2 min
B) On Toe Split Jerk: 4×5, rest 90 sec
A) BS: 4×8 @ 75%, rest 2 min
Skill:
A1) 5-10 Strict HSPU: 3 sets, rest 90 sec
A2) 8-10 Weighted Pullups: 3 sets, rest 90 sec

Conditioning:
Complete AFAP:
40 Cal Airdyne
40 Alt KB Thrusters total (53/35) , once sets starts you are not allowed to bring KB below shoulders
40 Box Over Jumps (24/20)UB-without stopping
30 Cal Airdyne
30 UB KB Swings (53/35)
30 UB TTB
20 Cal Airdyne
20 UB Alt KB Snatch (53/35) KB does not have to touch ground after leaving the floor
20 UB Ring Pushups

*every time it denotes UB and you break, the penalty is 10 burpees

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6 responses to “140416: Deep Performance

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