Monday's WOD - 5/8/2017


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)

#squatclean #burpeeboxjumps

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