Skill:
3x 10m (down & back) - Single Arm Overhead KB Lunge @ moderate weight
Strength:
Back Squat
**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.**
1x3@70%ww
1x3@80%ww
1x3+Amrap@90%ww
1xAmrap@70%ww
WOD:
12 min AMRAP:
200m Sprint
12 Box Jumps Overs @ 24/20
15 Ab-mat Sit ups