Skill:
4x8 - Sumo Stance Good Morning @ light to moderate weight
Strength:
Deadlift
**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
1x3@85%ww
1x3+AMRAP@90%ww
WOD:
Part A - On a 4 min Clock:
5-1 Descending Ladder
Deadlift @70-80% / 4-5 UB Rds (275/185)
Bar Facing Burpee
AMRAP in any remaining time of:
Toes to Bar
REST 2 min (and change out weights)
Part B - On a 4 min Clock:
5-1 Descending Ladder
Deadlift @60-70% / 4-5 UB Rds (225/155)
Toes to Bar
AMRAP in any remaining time of:
Bar Facing Burpee
Accessory Work:
Row Conditioning
50/40 Calorie Row x 4 Sets
1:1 Work/Rest