13 April 2016 13 April 2016
Wednesday 13 April 2016 '13 April 2016'

Our next on ramp is tonight at 630.  Make sure you’re signed up!

1. Warm-up Base

3 Slow Rounds:
1 Rope Climbs
10 Hip Extensions
Then
15 squats holding a 10# plate

2. Strength
Squat Clean 5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 95/65lbs
10 Toes to Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…

1. Warm-up level 1

3 Slow Rounds:
2 Rope Climbs
15 Hip Extensions
Then
15 Narrow Grip OHS w/ empty bar

2. Strength
Squat Clean 5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 115/80lbs
10 Toes to Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…

1. Warm-up level 2

3 Slow Rounds:
2 Rope Climbs
25 Hip Extensions
Then
25 Narrow Grip OHS w/ empty bar

2. Strength
Squat Clean 5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 135/95lbs
10 Toes to Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…

4. Interval
3 Rounds For Time:
Row 500m
30 GHD Sit Ups
Rest :90

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