STRENGTH

Build to a heavy of the Complex:
1 Squat Clean
3 Front Squat
1 Jerk

METCON

18 min AMRAP
30 Double Unders
20 Air Squat
10 Shoulder Press 95/65

We have a lot to do today, so we have to move quick on the Strength portion. The idea is to work up to a heavy for the day, not spend extra attempts working up to a lifetime PR on your Squat Clean. You will have about 16 min to work up in weight (pending your coaches discretion). The majority of your effort today will be the METCON. Your shoulder will be taxed on this one. You should be able to do at least three rounds without breaking up the shoulder press, so scale the weights accordingly. This is a repeat workout from last summer, so hopefully this time feels easier or you use a heavier weight or do better on your double unders.