Strength

Squat Clean: 1RM

If you’re new to this movement work the following complex until you can ride the barbell down into a full Squat Clean with good body position.  Focus on keeping your elbows up and torso upright. Knees should track over the feet and weight should be distributed firmly over the ball and heel of the foot.

Power Clean + Front Squat: Start light and work up in small increments. Increasing only when you are satisfied with your form. 

WOD 

AMRAP in 10 Minutes of

3-6-9-12-15-18-21 … 

Dumbbell Push Press 40/30lbs
2-Count Mountain Climbers