* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st.

** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th

Pre Class:

1) 20 minute EMOTM:

Odd – 3 Back Squats

Even – 1-10 Strict HSPU

Start around 70% of your 1RM Back Squat, build as deemed fit. Pick reps you can maintain for the HSPU.

WOD:

2) Clean: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) “DT” – 5 rounds AQAP::

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerk 155/105

Extra Work:

4) Hip Thrusts: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

5) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Assault Bike: 10 x .5 mile

Rest 90 seconds between sets. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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