Skill:
3x5 - Pause Plate Front Squat
Strength:
Pause Back Squat (Explosive 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.**
5x2@70%ww
WOD:
16 min AMRAP:
400m Run
30 Air Squats