WOD:

052319
Muscle Clean (4 T&G reps every :60 x 3 sets)
right into…
(work on explosive hips and keeping bar close) – Light weight
Slow Pull Power Clean (3 reps @ light/moderate weight x 4 sets every :80)
:03 pull

work on good positioning thru pull with explosive hips @ top. Move up in weight each set
(reset b/t reps)
right into…
Slow pull squat clean  (1 rep every :60 x 7 sets )
:03 pull

start @ light weight, possibly right below where you finished last portion
Metcon (Time)
5 rds For time:
2 L-arm TGU 24kg/16kg
2 R-arm TGU 24kg/16kg
6 Hang Kb Snatch
6 Hang KB Snatch
12 CTB

*16 min CAP*

Rx+ 32kg/24kg –
(55+/15-) 20kg/12kg  – 12 pullups
(Reminder 55+/15- to do Rx+ would be to perform workout as written for standard Rx)