3x10 (5R/L) Half Kneeling & Bottoms up - TEMPO KB Press @ 4-5 sec lower
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
**REST >90s between efforts**
“Tugboat” 30 min CAP
**Repeat from 06-20-17, 05-03-2016, 10-20-15, 08-11-14, 09-30-13**
Pause @ the knee Deadlift
3x3 @ 75%ww
2x3 @ 80%ww
NOTES: Pause ~2 sec at the knee.