Strength

3×1 Jerk ~ 85%

Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time.  New lifters should work up to a moderately challenging weight making 3 lifts at each increment.  Worry about technique now, PR’s later.

WOD

3 Rounds for reps with 1 Minute on each station.

Row for Calories
Wall Ball 20/14lbs
Kettlebell Snatch 24/16kg
Rest

Off Ramp WOD

Work the same movements under an appropriate load and remember to pace yourself!  If you are still working on the squat mechanics do light goblet squats to a target instead of Wall Ball shots.