Strength

1RM Squat Clean

New lifters start with the progression Power Clean + Front Squat.  Start light and perform 2-3 Reps at each weight, increasing in small increments.  Work up to a moderately heavy weight and work on riding the bar down below parallel. Don’t worry about maxing out today. 

WOD

400M Run

then

3 Rounds of 
12 Burpee Bar Hops
6 Front Squats 185/135lbs

then

400M run

Off Ramp WOD

400M Run

then

3 Rounds of 
12 Burpees over the bar
6 Goblet Squats

then

400M run

Scale the movements by performing “step over” burpees and goblet squats instead of front squats.  Choose a kettlebell or dumbbell that challenges you but does not prevent you from achieving perfect form.