3x5 - Deficit (approx 2-3”) Deadlift @ light to moderate weight (30-40%)
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
+5-10# to working weight
2x5@75%ww (w/ Deficit)
**Please note that the final AMRAP set should not be performed from a deficit.
21 American KBS (53/35)
12 Pull Ups / Ring Row / Seated Pull up
**Repeat from 07-21-16, 08-14-15, & 04-02-15**
1st: 15 GHDs/Ab-mat sit-ups
2nd: 45sec Plank
3rd: 10 T2b