EMOM 10 mins
1 Squat Clean & Jerk
2 sec pause at receiving pos of Clean and 2 sec pause in the split of the jerk
- choose moderate weight so you can keep the pauses without fails

Amrap 20 mins
1 Power Clean
3 Front squats
3 Push presses
1 Clean & Jerk ( any style )
1 min REST
Weight @ 90%of Bodyweight
Scale as needed!
Goal : at least each set of each movement unbroken