We focus on the clean and jerk today with a complex for a max load. Make sure that you focus on accelerating the bar as it passes your knees in the pull and the hang clean. Create power in your hips by rapidly extending and then dropping into the bottom of your squat.
In the metcon, drive the bar off your shoulders before pressing the bar up. You’ll need to create speed again as you dip and drive the bar up. Transfer that concept into the box jumps making sure to explode up landing on the box.
In 20min, find a heavy complex of:
Clean Pull + Hang Clean + 2 Jerks (any style)
AMRAP in 7min:
7 Push Press (115/75)
7 Box Jumps (24/20)