The Clean & Jerk

Warm-up
Supine Rows
5 sets of max effort
To perform the rows place feet on box and pull yourself  up the  the bar or rings.
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Pull-up progression


Strength
Hang Power Cleans
6 sets x 3 reps  (keep the same weight for all 6 sets)


WOD
12 Min AMRAP  (As Many Rounds/Reps as Possible)
3 Clean & Jerk  135/95#   (scale as needed)
9 Lateral jumps (over the bar)
12 pull-ups


Recovery 
Work on hip flexors and shoulder mobility.
i.e., couch stretch for hip flexors and band stretches for shoulder mobility.