Today will start with some heavy overhead work, you’ll hit a heavy push jerk + split jerk. If you max out early, take 85% of what you hit for the day and complete 3 more sets of the complex to build strength.
The met-con is 4 rounds for time today, shoulder to overhead weight should be heavy-ish but significantly lighter than what you used for the strength portion. Each leg counts as a rep on the lunges.
Take 20 Minutes to find a heavy 1+1
Push Jerk + Split Jerk
4 Rounds for Time
12 Shoulder to Overhead (135/95)
9 Toes to Bar
6 Front Rack Lunges (same bar)