Skill:
2x10 - Knees to Elbow Review
Handstand Pushup Progression, athletes will perform 5-10 reps of each progression.
Strength:
Deadlift
+5-10# to Working Weight
**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.**
1x5@65%
1x5@75%
1x5+Amrap@85%
WOD:
12 min AMRAP:
9 Deadlifts @ 55-65%
6 Knees to Elbow or variation
3 STRICT Handstand Push ups