Schedule Reminder: All 6:30am classes are cancelled until further notice. Once we have more people that will attend this class time, we will bring it right back!
A. Build up to 50%-60% of your 1RM Clean
E.O.M.O.T.M: 12 minutes or 6 rounds at each station, 30 on/30 off
Odd minutes: Hang Power Clean, quality reps
Even minutes: Handstand Pushups
Volume work (V): On all odd rounds perform max reps Hang Power Cleans at weight chosen for 30 seconds. Focus on quality reps and efficiency in movement. On even rounds perform max reps HS pushups for 30 seconds. Alternate between the two stations for 12 minutes or 6 rounds at each station.
B. 4 Rounds for time:
Plank – Accumulate 1 minute
KB Snatch Lunge 55/35lbs – alternating sides every rep X 20
Box jumps 24/20″ X 20
*16 minute time cap
C. Bonus Round: Not for time
5 Minute Amrap
Max reps Box or Ring Dips. Strict!
Graduating Onramp Team Quiet Riot! If you see someone you dont know, introduce yourself, make a new friend, show them the ropes! Hoozah!