Pre WOD:

Hang Power Clean:
5 sets*3 rep Hang Power Clean
Build up to todays heavy 3 rep from 70%

WOD:

A, Back Squat:
4 sets*5+ Back Squat
78%* max rep last set

B, For time: (Cap 6 min)
1-2-3-4-5-6 reps of:
Squat Snatches 50/35 kg
Box Jump 30/24 inch
Rest 2 min from when done (or cap)

For time
2-4-6-8-10-12 reps of:
Power Snatches 40/30 kg
Box Jump 24/20 inch
Cap 16 min total

Post WOD:

Shoulder Health:
3 Rounds for quality:
30 sec Passive Supinated Hang
6 Wall Slides https://youtu.be/ZmIudxsTMl0
15 Cuban Roations https://youtu.be/WH-Q_ZEzPfQ