Tuesday's WOD - 9/11/2018


Skill:

Med-Ball Clean Progression

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.

4x3@85%ww

1x3+AMRAP@85%ww

WOD:

7 min AMRAP:

1 Power Clean

1 Front Squat

1 Push Press @50-60% / 8-10 UB Reps (135/95)

2 Power Clean

2 Front Squat

2 Push Press

3 Power Clean

3 Front Squat

3 Push Press and so on adding +1 each round until time expires...

Accessory Work:

Accessory Strength:

6x3 Tempo Push Press (3-sec negative) @ 65%

NOTES: Perform a push press and spend ~3 sec when lowering bar back down to shoulder. From the rack.


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