Skill

E2MOM for 14 Minutes

3 Power Cleans

Work up to a moderate weight and perform 7 sets of 3 reps every 2 minutes for 14 minutes.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower with each rep to catch the bar rather than yanking it off the floor.   Add weight if the progression is going well. For experienced lifters target 70% for your starting weight.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball 20/14lbs to 10/9′ target

This workout is a repeat from June 6, 2013!

Off Ramp WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate
Wall Ball

Scale the workout by using a light medicine ball and choosing a target you can hit every time.  If you are not squatting to full depth use the medicine ball as a depth target and perform air squats.