Strength

1RM Sumo Deadlift

Take up the sumo stlye deadlift lift to a heavy max for the day.  You may find that you are able to move more load with this style of lift.  New lifters should treat this like any other barbell movement and first work on performing the lift with perfect posture before increasing weight. 

WOD

AMRAP in 6 Minutes

10 Hang Power Clean 155/105lbs
30 Double Under

Off Ramp WOD

AMRAP in 6 Minutes

10 Hang Power Clean  
10 Double Unders, 15 Lateral Bar Hops or 90 Single unders

For the HPC, choose a weight you think you can do unbroken every time with perfect form.  Try lateral bar hops instead of double unders rather than falling back to single unders.   It’s hard to get the same conditioning effect with single unders!