Skill:
3x - 50 FT - 2-Arm Dumbbell Front Rack Walking Lunge @moderate weight (50/35)
Strength:
Deadlift
+5-10# to Working Weight / Training Max
**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.
2x5@75%ww
1x5+AMRAP@85%ww
WOD:
On a 9 min Clock:
100 FT 2-ARM DB FR Walking Lunge @50/35
AMRAP in remaining time of:
30 Double Unders / 60 Singles
7 Deadlifts @40-50% / 2-3 UB Rds (185/125)
Accessory Work:
Every :90 x 6 sets
1x Power Clean + 3x Push Jerks @ 60-70% 1RM Push Jerk