Part I
+50 WODs: Build to heavy Power Clean and Push Jerk.  Push Presses and Split Jerks will be NO REPS!
-50 WODs: Build to a heavy Hang Clean, focusing on form.

Part II
+50 WODs: Every 30 seconds, perform the following complex: 1 Power Clean + 1 Hang Clean + 1 Push Jerk
Once the clock starts, you can only REMOVE weight if you need to and your score is the weight on the barbell after the 20th round.

-50 WODs: Every 30 seconds, perform the following complex using dumbbells: 2 Hang Power Cleans + 2 Push Jerks.
Once the clock starts, you can only DECREASE in DB weight and your score is the dumbbell weight you end with after the 20th round.

Join me in welcoming the graduates of the June On-Ramp class…CONGRATS!!!