Strength

Push Press 2-2-2-2-2

Working from the floor, spend some time testing out a strong effort 2 rep push press.  For this movement start with a “dip and drive” as you would a jerk but maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push jerk.  Start light and increase in very small increments.  Practice rebounding with “soft knees” as you bring the bar back down from overhead for your second rep.

WOD

For Time
15-12-9-6-3
Power Clean 115/75lbs
Front Squat 115/75lbs
Burpee

Workout notes: This workout consists of 5 rounds of two difficult movements when paired together.  The suggested weight should be one that you can work on both movements in a few sets at least. Most athletes will find that the front squat in high repetition is the limiting factor for your chosen weight but consider both movements as you determine your working load.