Congrats and welcome to our November On-Ramp grads, from L-R with Coach Andrea: Joe, Bevin, Justin, Kathleen, and Marc!
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Strength
E2MOM for 20 minutes: perform 1 Squat Clean + 1 Front Squat + 1 Jerk
Start at ~70-75% 1RM C&J and ascend every 2 sets if desired (suggested: 70-75%, 80%, 85%, 90%, 95%). Record weight used for last 2 sets (both at SAME weight)
Rest exactly 5 minutes before AMRAP
Conditioning
AMRAP 5′: Squat Clean & Jerk
Rx+: 155/105
Rx: 135/95
Scaled 1: 115/75
Scaled 2: 95/65
Scaled 3: 65/45
etc.
Cool-Down
3 Rounds:
Extended Puppy Pose, 30 seconds
Downward Dog, 30 seconds
