Pre WOD:

A, Hang Power Clean:
6 set*6 Rep

Start at 65% of 1 RM Power Clean and build up to todays 6 RM

B, Paused Front Squat:
7 sets*1 Paused Front Squats

3 sec pause in the bottom of the Squat

Start at 80% of 1 RM Front Squat and Build up to todays heavy Paused Front Squat

WOD:

Partner Intervals
2 Rounds:
6 Min Amrap
10 Kettlebell Goblet Box Step Overs 24/16 kg
20 Russian KB Swing 24/16 kg
60 Double Unders

Rest 2 min

6 Min Amrap:
10 CTB Pull Ups
20 Handstand Push Ups
15 Burpee Box Jump 24/20
Rest 2 min

Post WOD:

Saturday Bench Day:
5 Sets*5 Rep +

80% of 1 RM
Max rep on the last set