131230: Deep Performance

If you can break this into two session then absolutely do it. Strength on its own. Skill and conditioning later.
Strength:nA) Snatch to max (allow for 4 misses @ 90% or above) in 12 min then 75/2, 80/2, 85/2, rest 90sec-2min between setsnRest 15 min and eat somethingnB) CJ to max (allow for 3 misses @ 90% or above) in 12 min then 75/2, 80/2+1, 85/1, rest 90sec-2min between setsnRest 15 minnC) FS: Work to 3RM in 10 min
Skill:nEMOM x 6min: 2 DL @ 75% + 5/3 MUn*5/3 MU indicates 5 for men and 3 for women
Conditioning:n10x100m sprint: rest 4:1