4x10 - Back Rack Jump Squats @ barbell weight
Pause 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.
6x3@65%ww **3 sec Pause**
40 AbMat Sit-ups
50 Air Squats
NOTES: Score Time. Please remind athletes to maintain standards even while they are moving quickly.
Every :90 x 6 rounds
1x Snatch + 2x Overhead Squats