10 Chin-ups (underhand)
10 Weighted Ring Dips
A. Top-Down Clean Deadlifts- 4x1 @95%
B. Top-Down Snatch Deadlifts- 4x1 @95%
- Based on your Clean and Snatch max
- 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).
- 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.
- Straps may be used if you're limited by your grip.
10/8 Cal Asaault Bike
15 Wallball 20/14#
Trust - Teamwork - Sacrifice - Discipline