For Strength today, we’ll be doing a complex from the rack.  Complete 3 push presses, then 1 jerk (read: 3+1).  Be sure not to jerk one of the push presses, as this will be a common fault.  For the met-con, buy in with 75 double unders then fly through the 21-15-9 sprint.  Each leg counts as a rep for the lunges.

Strength

Take 20 minutes to find a heavy complex of

Push Press + Push Jerk (3+1)

Conditioning

For Time

75 Double Unders

21-15-9

Shoulder to Overhead (95/65)

Front Rack Lunges