*An RSVP is required no later than 10PM the previous night for 5AM “Olympic Lifting” AND “On-Ramp” classes

CrossFit

4×2 Back Squats @ 95% Rest 2min b/t sets

Then…

  • 1000m Row
  • 55 Thrusters(65/95)
  • 1000m Row

Olympic Lifting

  • 1a. 3×3 Pause Front Squats (heaviest possible)
  • Rest 60s B/T Sets
  • 1b. 3×5 Split Press (heaviest possible)
  • Rest 60s B/T Sets

Then…

5×1 2 Position Clean + 1 Jerk (heaviest possible, unbroken)*

*Perform 1 clean from the floor, the next clean from the hang position, then 1 jerk