Strength

Power Clean 2-2-2-2-2-2-2

Start light and increase weight across each set.  Touch and Go if you can but not required. Either way work on getting two quick reps in succession.  As the load gets heavier and the reps go up you should be dropping lower into a  partial squat to receive the bar!

WOD

For time

30-21-12 Rep rounds of

See The Lights Sit-up 25/15lbs
Burpee Bar Hop
Deadlift 165/110lbs

Off Ramp WOD

For time

30-21-12 Rep rounds of

Abmat Sit-Up
Burpee
Deadlift