Warm Up: – AMRAC 8
10 thrusters @ bar only
10 squat cleans @ bar only
3 burpee pullups
Then; 5 min load & lift into FS 10RM (1/5/15)
Strength: – With bar loaded to FS 10RM, perform:
Front Squats:
2 X 8 – Rest 2 min between
3 X 6 – Rest 1 min between
4 X 4 – Rest 1 min between
WOD: – AMRAP 15 (Last comp during On-Ramp)
Ascending reps ( 3,6,9,etc..)
Deadlift (NTE 95/75)
Burpees
