For strength, find the heaviest weight you can do for the complex. Focus on form and getting in the right positions before each movement. The jerk may be a push jerk or split jerk, your preference.
The metcon is a straight-forward couplet of hang power cleans and handstand push-ups. HSPUs may be strict or kipping. Scale to pike box HSPUs or stink bugs if you need to.


Take 20 minutes to build up to a heavy complex of

Hang power clean + power clean + jerk


5 rounds for time:
8 hang power cleans, 135/95#

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