Strength/Skill:

Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat
*Only do the Front Squat on your last attempted rep.

-Then-

2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)

Metcon:

2 sets:
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

-then-

2 sets:
2 Rounds
5 Thruster (115/80)
10 Toes to Rings
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-