Pre WOD:

Clean & Jerk 6 Sets:
6 sets*3 Power Clean & Jerk
70%+ of 1 RM Power Clean

WOD:

Partnerworkout:
6 Rounds for time:
40/30 cal Row
30 Hang Power Clean 50/35 kg
20 Thrusters 50/35 kg
Cap 35 min

Post WOD:

Upper Body Circuit:
3 Rounds:
12/12 SA DB Biceps Curl on GHD
12/12 SA DB Tricep Overhead Extension
12/12 SA DB Lateral Raises

Lower Body Circuit:
3 Rounds:
40 Sec Sandbag Bearhug Hold
20 Sec L Sit
Do a linear progression and either increase reps or weight from 2 weeks ago