Squat Clean. Split Jerk  (take 1 rep every :90 for 7 sets )
Do not build to max, this is just to prep for the metcon
@ 0 begin
For time:
Thrusters @ 95lb/65lb
Cals on Rower
Burpee over rower
CAP @ 12 min

55+/15-; 75/45lb
**if substituting bike then do burpees over barbell**= amount of cals on bike

Immediately after Metcon find 1rm Squat Clean and split jerk until 15 minutes on the clock
Squat Clean. Split Jerk  (find 1rm until 15 on clock)