9.12.18

Weightlifting

Hang Power Clean + Power Clean (Every 2 minutes for 10 sets (20 min))

Build to a heavy complex.  Does not need to be TNG

Performance

Metcon (Time)

FT
3/3, 6/6, 9/9, 12/12,... 21/21
Deadlift 185/125
Box Jump SD 24/20"

Fitness

Metcon (Time)

3/3, 6/6, 9/9, 12/12, 15/15
Deadlift
Box Jump SD

Weight of deadlift is from the heaviest clean. Max it is up to 185/125

Ryan Thompson