Skill: 10 min Hip/Ankle Mobility Banded Hip-Mobility
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. 5x3@85%ww
WOD: 2RFT - 20 min CAP 400m Sprint 20 Pull-ups 30 Push-ups 40 Ab-mat Sit-ups 50 Air Squats
Accessory Work: EMOM x 10 min Power Snatch + Hang Power Snatch + OHS Starting @ 60% work up in weight