ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, April 2nd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Push Jerk
10 x Hollow Rocks
III. Mobility
Impact/Focus: Power Clean Singles/1RM*
Warm-up as needed before working through the following sets and reps of single repetition Power Cleans. Against a 15:00 Running clock build to a heavy single; and/or provided form and technique are sound establish a new 1 rep maximum.
Power Cleans x 1-1-1-1-1RM
Post scores to comments.
“Ramparts”
12:00 AMRAP of
Row 250m
5 x Clean & Jerks (135/95lbs)
7 x Bar Facing Burpees
Notes: Scale loads accordingly to 75, 95, 115lbs as necessary for the clean and jerk. The weight selected for the metcon should be 60% or less of the best single rep achieved during the Impact/Focus. Get some, freaks.
Post scores to comments.
“Power Cleans”: 145#
“Ramparts”: 4 Rx (75#)