Deep Comp- 12/4/15

I. Warmup

500m row

2 Rounds  

10 Chin-ups (underhand) 

10 Weighted Ring Dips

II. Strength  

A. Top-Down Clean Deadlifts- 4x1 @95%

B. Top-Down Snatch Deadlifts- 4x1  @95%

  1. Based on your Clean and Snatch max
  2. Take the barbell from the rack and descend as slowly as possible while being sure to hit the proper positions (back flat, shins vertical at knee, weight shifting from heels to toes on descent). 
  3. Touch and go and come up as quickly as possible with perfect form. As you finish the deadlift extend into triple extension and then rack the barbell.  
  4. Straps may be used if you're limited by your grip.  

III. Conditioning  

AMRAP 10

10/8 Cal Asaault Bike

15 Wallball 20/14#

Trust - Teamwork - Sacrifice - Discipline

Choose an icon for your home screen.

To pin this web app to start: tap the More icon and then Add to Home Pin to Start. Click here to hide this message. SORRY, WE ARE STILL WORKING OUT THE BUGS ON THIS.