Skill:
2x20m “Frogger”
KB Snatch Progression
Strength:
Back Squat (Heavy Week)
**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**
3x2@90%ww
2x1@92-95%ww
WOD:
3 Rounds:
40 Double unders
30 Air Squats
20 Hand Release Push ups
10 Alt. KB Snatch R/L 53/35
**Each Round for Time / Rest 1 min between rounds**
#backsquat #doubleunders #airsquats #handreleasepushups #hangkbsnatch