S/S/S:

Hang Clean + Full Clean

5×1 + 3 Split Jerk

Increase weight ea set

Per set, pick up bar and stand with hips fully open.  Dip, then drive up into a hi hang squat clean, stand all the way up, under control, bring bar back to the ground and perform a full squat clean.  Once fully locked out at the top, perform 2 Split Jerks.

WOD:

5 Rounds:

On a 3 min clock complete:

500M Row

Remaining time…Power Clean 135/95

Score = total PCs

So, there is no pause between rounds, so as soon as one round ends, the next starts.  Therefore, I would suggest 5-7 seconds prior to the clock running out per round (Except the last round), drop the bar and get back on the rower ready to go.

Scaling Options:

PCs – weight as needed

X-tra:

Snatch high pulls 6 x 3