Strength

E2MOM for 14 Minutes

3x Hang Power Clean ~ 70-75%

Work up to around 70-75% of your 1RM Clean and then  perform 7 rounds of 3 consecutive Hang Power Cleans.  New lifters should keep the load light and use this time to work on your setup and finish position during the HPC.  Keep your shoulders in front of the bar when it is at your knees and finish with your elbows up.

WOD

5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings 24/16kg
15 Push-Ups

Off Ramp WOD

3-5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings
15 Push-Ups