08.02.2017

ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Clean
5 x Front Squat
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.

1 x Clean + 1 x Hang Clean

Notes: Today’s movement will require catching the bar in the bottom of the squat position. The hang clean will be executed from at the knee.

Post loads to comments.

Impact/Focus #2: Slamball/Row EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

Odd: :45 x Max Reps of Slamball (40/20)/:15 Rest
Even: :45 x Max Calories Row/:15 Rest

Post reps completed for each movement to comments.

ROMWOD
“Doubled Over”