Deep Comp- 12/11/15
There will be no Saturday work out because of ACO. Come cheer on your teammates!
10 Chin-ups (underhand)
10 Weighted Ring Dips
A. Top-Down Clean Deadlifts- 4x1 @100%
B. Top-Down Snatch Deadlifts- 4x1 @100%
- 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.
EMOM for as long as possible
21 Double Unders
Trust - Teamwork - Sacrifice - Discipline