Spend 10 minutes warming up to your Clean and Jerk weight for the workout an even a little bit beyond. Make sure you are under control and the weight is ideally moderate to heavy.
Metcon (AMRAP – Rounds)
24 Minute EMOM
1) 1 Hang Power Clean + 1 Power Clean + 1 Jerk @ Body Weight
2) 14/12 Calorie Row

You want to choose a weight that is moderate to heavy, but you are comfortable with. This is a great time to drill your technique!

12/10 Cal Row