Skill:
3x10 (10 R&L) - Front Rack Barbell Step-up @light to moderate weight
Strength:
Front Squat w/ Clean Grip
**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.
2x5@70%ww
2x4@75%ww
1x3@80%ww
WOD:
For Time:
27 Front Squats @40-50% / 8-10 UB Reps (155/105)
1000/800m Row
18 Front Squats
1000/800m Row
Accessory Work:
Deadlifts w/2” deficit
3 @ 55%
3 @ 60%
3 @ 65%
5x3 @ 70%
*2” deficit = 25lb plate