Skill:
4x10 (5R/L) - 1-Arm Dumbbell Hang Clean and Jerks @ moderate weight
**Superset this skill work**
3x Rope Climb + Review
Scaling options: ½ Rope Climb / 1x Lower + Raise
Lower + Raise
Leg Wrap
Foot Clamp
3x - Rope Climb ½ Rope Climb / 1x Lower + Raise
Strength:
Strict Press
**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.
1x3@80%ww
4x3@85%ww
1x3+AMRAP@80%ww
**REST >90s between efforts
WOD:
7RFT:
5 Burpee Box Jump Overs
10 (5R/L) DB Hang Clean & Jerk
1 Rope Climb / ½ Rope Climb / 1x Lower + Raise