Strength

Hang Squat Clean

1-1-1-1-1-1-1

Start light and increase the load for each repetition. New lifters should focus on the keeping the shoulders forward during the setup and  catching the bar with the elbows up and in a full depth squat before standing up. You should only increase the weight if you are able to perform those basic mechanics.

WOD

75 Burpees for Time
10 Kettlebell Swings EMOM 24/16kg

This workout is a repeat!  We start with 10 swings and perform 10 more  every minute thereafter until 75 Burpees are completed.

Off Ramp WOD

5 Rounds for time

10 Burpees
10 Kettlebell Swings