Skill

EMOM for 10 Minutes
1 Squat Clean + 1 Front Squat

Work up to a moderate to strong effort squat clean + front squat.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 8 Minutes
3-6-9-12-15-18 …
Power Clean 155/105 lb
Push-Up

Workout notes: The rep scheme of this workout is ascending. For each round add 3 reps of each movement.  Remember that most of the work is done in the later rounds so start out with a pace you can sustain. Break up the push-ups before you hit failure!