140115: Deep Performance

Strength:nA) Power Snatch + OHS: Work to 70-75/1+3* 3 sets, rest 60 secnB) Power Clean + FS + Jerk: Work to 80/1+3+1 * 2 sets, rest 60 secnC) BS: 4 sets of 2 @ 90% of best 3RM, rest 60 sec
Skill: 3 setsnME Strict HSPU immediately into 45 sec hollow rock hold, rest 90 secn*if you are achieving more than 10-12 per round of Strict use deficitn** if you are achieving less than 4 per round then complete ME Strict + ME Kipping
Conditioning:n5 Rounds: @ 135/95n8 Deadliftn6 Hang Power Cleann4 Push Pressn40 Feet OH Lunges