Skill:
5x10 (5R/L) - Alt. Front Rack Forward Lunges
Scaling Note: These may be scaled to Reverse Front Rack or Back Rack Lunges w/ load, body weight lunges, split squats, or air squats.
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
2x3+AMRAP@90%ww
WOD:
5 Rounds x2 min AMRAP:
9 Deadlifts
6 (3R/L) Alt. Front Rack Forward Lunges @75/55 / 2-3 UB Rds
3 Lateral Burpees over Barbell
**Rest 1 min between efforts**
Accessory Work:
Every :90 x 6 sets (from the rack)
2x Push Press + 3x Push Jerk