Pre WOD:

Clean & Jerk:
EMOM 4 min:
1, 3 Muscle Clean+3 Front Squat
2, 3 Jerk Balance+3 Paused Split jerk

40%+
* Pause=2 sec hold in catch

Start with Empty barbell and build up

EMOM 12 min:
1 Squat Clean+1 Paused Split Jerk
80%

* Pause=2 sec hold in catch

WOD:

Partnerwod:
AMRAP 30 min
1000/900 meter Row
10 Rounds: (Alternating)
1 Bar Muscle Up/3 CTB Pull Up
2 Hang Squat Clean 70/47 kg
3 Box Jump 30/24 inch

Post WOD:

Core/stability
3 Rounds for quality:
10-30 sec ring support hold
30/30 meter suitcase carry
10-20 sec dep ring support hold
30 meter rack walk