10 Chin-ups (regular width, underhand)
10 weighted Ring Dips
A. 3 Sets: Snatch pull + Hang Snatch + Snatch
- 85-90% of 1rm
- Note- This is NOT a high pull. You just need to hit triple extension without bending your elbows (jump-shrug).
- Does not to be an unbroken set. You may reset between movements.
5 GHD situps
4 Front rack reverse lunges 115/80#
- HSPU MUST be fast reps. Start strict, if your ascent takes more than 2.5-3 seconds, switch to kipping.
Trust - Teamwork - Sacrifice - Discipline