Pre WOD:

A, Paused Front Squats
4 Set* 2 Rep

3 sec pause in the bottom of the squat
Start at 80% of 1 RM and build up top a good looking heavy double.

WOD:

A, Clean & Jerk Complex:
6 set:
1 Power Clean
1 Hang Power Clean
1 Pause Split Jerk
65%+

B, Amrap 12 min:
6 Cleans, 60/40 kg
6 Jerks, 60/40 kg
18 Toes-to-bars
24 Box Jump Up + Step Downs, 24/20 in

Post WOD:

3 rounds for quality of:
3 Weighted Pull-ups
5 Strict Handstand Push-ups/ Setaed Dumbbell Press

Scale up/down to Rir 2-3 on both movements