Power Clean + Hang Power Clean + Front Squat (Every 3 min x 18 min (6 sets);( 1+2+3)

Building in load to find a heavy complex

Performance and Fitness

Metcon (Weight)

Every 90 sec x 15 min
Set 1-5 Hang Squat Cleans
Set 2-7 DeadliftsYou choose the weight, but make sure that technique is solid and that it is used across all sets.

Ryan Thompson