Welcome On-Ramp Grads!
Skill: Thruster Review w/ BAR 4x5 - Thruster @ moderate to challenging weight
Strength: Front Squat **SET Working Weight / Training Max is 95% of 1RM FS. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is near perfect.** 1x5@60%ww 1x5@70%ww 2x5@75%ww
WOD: 5RFT: 5 Thrusters @60-70% / 2-3 UB Reps 9 C2B Pull-ups / Pull-up / Seated Pull up / Ring Row