140124: Deep Performance

Strength:nA) CJ to max in 12 min (1 miss allowed)nB) Clean Deadlift x 3 @ 10% more than max x 4 sets every 60 sec
Skill: 4 setsnA1) Deficit/Parallete HSPU x 3 reps @ tempo: 60X3 (6 sec down, no pause, up AFAP, 3 sec pause at top), rest 60 secnA2) Parallete L-Hold ME (minimum of 30 sec up to 60 sec), rest 60 sec
Conditioning:nAMRAP in 6 min:n10 Power Snatch (95/65)n10 Toes To Bar
Rest 6 min
AMRAP in 6 min:n10 Thrusters (95/65)n10 Rebounding Box Jumps