6-22-12 (On-Ramp Day 7)

Warm-up (100 jump rope singles, 2x15 Body Row/Push-up/Sit-up/OHS) - DROM

Skill - Burgener Warm-Up (PVC)/ Hang Snatch Clinic (PVC)/ Kettlebell/Dumbbell Swing Clinic

Strength - DB Push Press 8-8-8/ Bench Press 5-5-5-5-5

Metcon - 12 min. AMRAP

5 Pull-ups

10 KB/DB Swings

15 Hand-release push-ups

Cool-Down - Shoulder Bands/Achilles/ Quads/Hamstrings

Discussion - Paleo lunch!

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