131224: Deep Performance

Strength:nA) CJ: 4 sets of 1 @ 75%, rest no more than 60 secnB1) Good Mornings: 4 sets of 5, rest 60 secnB2) Double KB Bent Over Row: 4 sets of 8, rest 60 sec
Skill: 3 RoundsnA1) Deficit HSPU, 8-10 kipping (use deficit or non that allows for at least 8), no restnA2) 50 Foot HS Walk, rest 2 min
Conditioning:nA) AMRAP in 4:n200m runn10 KB Swings (70/53)nRest 3 min
B) AMRAP in 4:n10 Box Jump Step Down (24/20)n3 Rope Climbs (15ft)nRest 3 min
C) AMRAP in 4:n10 Burpees to 6in targetn10 Double KB Front Rack Lunges (5 e/l) (53/35)n