Pre WOD:

Clean & Jerk

A, EMOM 6 min:
1, 3 Muscle Clean+3 Upright Front Squats
2, 4 Double Paused Split Jerk

Pause in dip and catch
– Build up weight from 40% of 1 RM C&J

B, E2MOM for 12 min: (6 sets)
2 Hang Squat Clean+3 Split Jerk

Start at 75 % of 1 RM C&J and increase if happy with all lifts

WOD:

Partner Amrap 35 min:
50/38 cal Erg
40 Single DB Box Step Overs 24/20 inch
30 Double DB Push Press
20 Lateral Burpee Double Box Jump
10 Sync Single Arm Alt DB Hang Clean & Jerk
DB: 22.5/15 kg (50/35 lbs)

Post WOD:

3 Rounds:
1 min Double Pigeon Stretch
1 min Saddel Stretch
1 min Table Front Rack Stretch

– rest as needed between rounds

Double Pigeon Stretch: https://youtu.be/Xgbn1eiLT2I
Saddle Stretch: https://youtu.be/qCoy_thCdAs
Table Front rack Stretch: https://youtu.be/ifYeA6IFkQ8