STRENGTH
Work to a heavy of the Complex:
Hang Squat Clean
Push Jerk

Time Cap 14 min – Move quickly in between sets

METCON
4 Rounds for Time:
40 Double Unders
30 Jumping Lunges
20 Wall Balls 20/14
10 Handstand Push Ups

Do not worry as much about the weight on the complex. The focus of the day is quality of movement and then the METCON.

The METCON is going to spice level 4038 out of 10. Stick Jumps are the most appropriate substitute for double unders today or cutting your number down. Make sure to jump to a position that has your hips fully extended on your jumping lunges. Scale wall balls as necessary. Scale Handstand Push Ups with options giving by your coach.