Strength

EMOM for 10 Minutes
1 Squat Clean

Perform 1 Squat Clean every minute for 10 minutes. This should be a heavier weight than what you would use in a metcon as long as your familiar with the movement.  If you are new to the movement, focus on power cleaning the weight and then ride it down into your deepest squat.  Make sure you keep an upright torso throughout the movement.  You can increase the weight as each successful lift if your mechanics are sound.

WOD

for time
21-15-9
Front Squat 115/75 lb
Push Press 115/75 lb

Workout Notes: This couplet should be treated as a sprint for most athletes. The limiting factor of this workout will be the Push Press.  You should be able to complete the first set of push presses in only a couple sets so if this is not possible for you scale accordingly. For the Front Squats keep your torso upright and elbows up for every rep.