Strength

E2MOM for 14 Minutes
3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

AMRAP in 7 Minutes

10 Push Press 115/75lbs
10 Toes-To-Bar

Off Ramp WOD

AMRAP in 7 Minutes

10 Push Press
10 Knee Tucks Knees To Elbows or Sit-ups