Outdoor WOD

A) Power clean with pause in catch + front squat + push jerk.
Go every 90 seconds for 8 rounds.
*Focus on technique and ascend in weight as form allows
B) 4 rounds of:
3 hang power cleans + 3 power cleans + 6 front rack lunges
3 pushups + 3 burpees+ 6 tuck jumps
2 hang power cleans + 2 power cleans + 4 front rack lunges
2 pushups + 2 burpees + 4 tuck jumps
1 hang power clean + 1 power clean + 2 front rack lunges
1 pushup + 1 burpee + 2 tuck jumps
25 situps

*All barbell sets should be unbroken. If you break a set, perform 20 lateral hops over bar before continuing.

*Rx: 135/95lb Rx+: 155/105lb, should be a medium heavy weight that gets challenging on the FR lunges.
*21 minute time cap

*Rep scheme for each round is 3-3-6 . 3-3-6 . 2-2-4. 2-2-4 . 1-1-2 . 1-1-2. 25

Home WOD

A) 4 rounds of:
3/side db hang power cleans + 3/side db power cleans + 6 db goblet lunges
3 pushups + 3 burpees+ 6 tuck jumps
2/side db hang power cleans + 2/side db power cleans + 4 db goblet lunges
2 pushups + 2 burpees + 4 tuck jumps
1/side db hang power clean + 1/side db power clean + 2 db goblet lunges
1 pushup + 1 burpee + 2 tuck jumps
Then 25 situps
B) 4 sets for quality:
10/side db Z press-10 weighted kang squats-45 second plank