Skill:
3x5 R/L - Single Leg Double KB Deadlift @ light to moderate weight
Strength:
Working weight is 90% of Max. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**
1x5@75%ww
1x3@85%ww
1x1++Amrap@95%ww
WOD:
9 min AMRAP:
3 Deadlifts @40-50%
3 Bar Facing Burpees (Round 1)
250m Row
6 Deadlifts
6 Bar Facing Burpees
250m Row
9 Deadlifts
9 Bar Facing Burpees
250m Row
12 Deadlifts
12 Bar Facing Burpees
250m Row and so on until time expires….(Round 4)