4x10 - Alt. Push-up Shoulder Tap (as a class)
**These should be performed slow and controlled to the opposite side shoulder with the athletes pausing for a 2-3 count before putting the hand back down. Athletes should work toward maintaining a hollow body push-ups position throughout and may widen the feet for stability as needed.
+5-10# to Working Weight / Training Max
**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.
12 Deadlifts @bodyweight / 6-8 UB Reps (1:1 BW Males / .75BW Ladies)
21 Box Jumps 24”/20”
**Repeat from 09-09-14, 08-24-15**
Pause Split Jerk
Rest >60s between sets