Skill:
Med-Ball Clean Progression
Athletes will then finish w/ 2x10 Full Med-Ball Clean @ moderate to challenging 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.
2x3@80%ww
1x3+AMRAP@90%ww
**Superset between DL sets**
3x5 - Front Squat @ moderately challenging weight (60-70%)
**Athletes will build to a moderately challenging FS weight between their deadlift sets. This may come from the floor or the rack using a seperate bar and should give athletes a good idea where they need to be weight wise for this hero workout.
WOD:
“Bell” - 20 min CAP
3RFT:
21 Deadlifts 10-15 UB Reps (185/125)
15 Pull-ups / Seated Pull-up / Ring Row
9 Front Squats @60-70% / 3-5 UB Reps (185/125)