Strength

Deadlift 3×3 ~ 80-85% of your 1RM

New lifters work up in sets of 3 to a moderate weight.  Judge the difficulty of your lifts by the amount of effort you put in.  Make sure that you maintain perfect technique on your heaviest lift!

WOD

21-15-9 rep rounds of

Burpee Bar Hops
Squat Clean Thusters 95/65lbs

Off Ramp WOD

21-15-9 rep rounds of

Burpee Bar Hops
Thrusters