Pre WOD:

1, Split Jerk
A, 3 set*6 Split Jerk BTN
50% of 1 RM

Focus on getting the barbell in the right position

B, E90sec for 12 min:
1 Paused Split Jerk

80% of 1 RM
2 Sec Pause in Split position

WOD:

A, 4 rounds for time:
20 SA Alt Dumbbell Snatches 22.5/15 kg
60 Double Unders
Buy Out:
Max rep SA Devil Press 22.5/15 to TC
10 min Cap

Rest 5 min (from cap)

10 min Amrap:
10 Pull Ups
10 Burpee to Target
5 Strict HSPU

Post WOD:

Shoulder Accessories/ Shoulder Health:
3-5 Rounds
12/12 Seated DB External Rotation
10 Wall Slides
30-60 Sec Passive Supinated Hang