WELCOME ON-RAMP GRADS!!!
Skill:
3x5 R/L - Alt. KB Clean (each rep will be from the floor and alternate arms)
Strength:
Deadlift - +5-10# to working weight
**Working weight is based off 90% of most recent 1RM (08/10). Recent on ramp grads will begin from 90% of a challenging 3 rep weight.
1x5@65%ww
1x5@75%ww
1x5+++@85%ww (10 rep CAP)
REST 2 min
1x2@95%
1x1@105%
WOD:
For Time:
10 Alt KB Cleans
15 Burpee Box Jumps
10 Alt KB Cleans
12 Burpee Box Jumps
10 Alt KB Cleans
9 Burpee Box Jumps
10 Alt KB Cleans
6 Burpee Box Jumps
10 Alt KB Cleans
3 Burpee Box Jumps