Tuesday's WOD - 5/23/2017


Skill:

Burgener Warm up for Clean + Complex Review

5x - 3 Deadlifts + 3 Hang Power Clean + 3 Thruster @ 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@65%ww

1x4@75%ww

2x4@80%ww

WOD:

5RFT:

9 Deadlift

7 Hang Power Clean

5 Thruster @55-65% / 1-2 UB Rounds

Accessory Work:

EMOM x12

1st: 15x Ab-mat sit-ups

2nd: KB OH Hold x30sec each arm 53/35

3rd: Dead hang on rig x30sec

*Adv athletes may sub GHDSUs

#frontsquat #deadlift #hangpowerclean #thruster

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