140308: Deep Performance

Strength:nA) Clean Only: 4×2@70%-75% from 3in deficit + 1 Power Jerk, rest 90 secnB) Pause FS: 4 sets of 2 @ 70%, pause 2 sec @ bottom, rest 60 sec
Skill:n3 Rounds:nA1) 30 sec ME MU, no restnA2) 60 sec hollow/arch hold: every 15 sec rollover to opposite position. n*hold the hollow rock position x 15 sec, without relaxin rollover to arch (back extension) position x 15 sec for 1 minute total
Conditioning:n5 Rounds: 5 Ground to Shoulder (135/95) + 5 Box Jump Step Down (24/20) + 50m sprint, rest 3 min