Thursday's WOD - 3/29/2018


Skill:

4x10 (5R/5L) - Alt. One-Arm Dumbbell Power Snatch

Strength:

Back 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.

3x4@80%

1x4+AMRAP@80%

WOD:

4RFT:

10 Alt. One-Arm DB Snatch

15 DB Goblet Squats

200m Sprint

Accessory Work:

Every 90 sec x 6 sets (9 min)

2 Push Press + 2 Push Jerk

Build to max complex


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