Friday 11/21

Next On Ramp starts 12/8!!! Contact us for details!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
sumo squat to stand x 15
forward wall slides x 15
DB bent over row x 10/side
x-band walks x 20

then

Performance:

A. Muscle Snatch + Hip Power Snatch + Hip Snatch- 8 minutes working on this complex.. build as you need to or can
B. Back squat @ 3 reps @ 80-85% x 4 sets
*if you cannot OHS, then stay with power catch
+
“Taco Bell”
For time
45 pull ups
45 thrusters, 95/65

finisher
Hollow Rock x 30 x 2
DB bent over row x 8/side x 2 sets

Fitness:

A. Hang Power Snatch x 3 reps x 4 sets.. build off feel
B. Back squat @ 4 reps @ 22×1 tempo x 3 sets
+
“Taco Bell”
For time
40 calorie row
40 thrusters
40 no push up burpee barbell jump

finisher
Hollow Rock x 50