Hang Clean, should not be a power clean, lets work on getting fast under the bar and exploding out of the hole. Jerks can be power or split. After 20 minutes of strength work, spend some time on muscle up technique and progressions. If you don’t have one yet, work on transitions, ring pull-ups and dips before we get into the metcon. During the metcon itself, check with the coach and scale to pull-ups and dips if needed.
Take 20 minutes to find a heavy complex of 1 hang clean + 2 jerks
AMRAP in 12 minutes:
10 front rack lunges, (135/95#)
5 muscle ups
50 double unders