140407: Deep Performance

Strength:nA) Muscle Snatch + OHS: 3 sets of 3+3 @ 50%-60%, rest 90 secnB) Snatch Pull to explode + Snatch @ Hip: 4 sets of 5+3@75%-80%, rest 2 minnC) FS: 3×7 @ 70%, rest 2 min
Skill:nA1) Max Effort UB MU + ME Ring Dip @ top, 3 sets, rest 90 sec *complete ME MU just before failure then perform dips until failurenA2) Weighted plank x 60 sec, rest 90 sec, 3 sets
Conditioning:n3 Rounds for reps:n1 min ME TTBn1 min ME Alt KB Snatch (53/35)n1 min ME DUn1 min OHS (115/75)nRest 4 min