Skill:
4 Rounds - 3x Double Russian KBS + 3x Double KB (2-Arm) Front Squat @ moderate weight
Strength:
Working Weight / Training Max @95-100% 5RM from 10/27/20. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
6x2@75%ww
WOD:
7RFT:
9 Wall Balls (20/14)
6 Double KB Swings (2x 53’s / 2x 35’s)
3 Double KB Front Squats
Accessory Work:
For Time - 10 Rounds:
3 Burpee over Barbell
3 Clean & Jerks @bw/.75bw