Pre WOD:

A, Every 90 sec for 10.5 min:
2 rep Bottom Up Front Squats

80 % of 1 RM Squat Clean

Bottom Up Front Squat: Start in the bottom of the Squat and focus on being as upright as possible.

WOD:

A, OLY Complex 6 sets:
1 Squat Clean
1 Split Jerk
1 Squat Clean
2 Split Jerk

65 %+ of 1 RM Clean and Jerk

Amrap 15 min:
5 Power Cleans, 70/47 kg
5 Push Jerks, 70/47 kg
10 Bar Facing Burpees
50 Double Unders
Rest 30 secs

Post WOD:

3-5 rounds for quality of:
8/8 Seated Dumbbell Press,
8/8 Standing Upright Dumbbell Rows,
Rest 2 mins between rounds