1) Jerk: 1RM. Rest 2:00
Beginner: Push Press: 5 x 5, adding weight if form permits.

2) Metcon Prep. Warm-up Pullups/Hang Power Cleans

4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
Rest 90s between rounds

Rx+:(C2B Pull-ups) (155, 105)
L3: (10 Pull-ups per round) (115, 75)
L2: (10 Band Assisted Pull-ups per round) (95, 65)
L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

 
Extra credit:
DB Lateral Raises: 3 x 12-15. Rest 60s.
*1st variation/arms straight