Strength

E2MOM for 16 Minutes

3 Power Cleans ~  70% of your 1RM

As always, choose a weight that allows you perfect form!  Beginners be careful not to yank the bar off of the floor. Control the weight from the ground and explode after the bar passes your knees.  Pay attention to your catch position, your hips should close a bit and your elbows should be up. Touch and go is optional but not necessary. 

 

WOD

AMRAP in 8 Minutes

10 Push Jerk 155/105lbs
45 Double Unders

Off Ramp WOD

AMRAP in 8 Minutes

10 Push Jerk 
15 Double Unders or 90 Single Unders