Skill:
Burner Warm up for Clean
3x5 - Squat Clean @ moderate weight
Strength:
Front Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
1x5@70%ww
1x5@75%ww
1x5@80%ww
1x5@85%ww
WOD:
9 min AMRAP:
2 Burpee Box Jump @24/20
2 Squat Clean @55-65% / 2-4 UB Reps
4 Burpee Box Jump
4 Squat Clean…(Rd 2)
6 Burpee Box Jump
6 Squat Clean….(Rd 3)
8 Burpee Box Jump
8 Squat Clean and so on until time expires…..(Rd 4)