Tuesday, 9 November WOD


  • 2:00 Row –then– 2 Rounds:
    • 10 Air Squats
    • 0:30 Squat Hold
    • 10 Kip Swings
    • 0:30 Hollow Hold
  • Barbell Warm Up (empty BB): 2 Sets
    • 5 Deadlifts
    • 4 Hang Power Cleans
    • 3 Low Hang Squat Cleans
    • 2 Pause Front Squats


  • Front Squat 3-3-3-3-3
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Build in weight each set. Take the barbell from the floor.


  • Every 1 min for 10 mins do:
    • 3 Hang Squat Cleans, 155/105 lbs
    • 3 Muscle-ups

This is a challenging EMOM so try to pick the right weight to keep the hang squat cleans unbroken as well as the muscle ups. Scaling Options: Use an appropriate weight to keep the hang squat cleans unbroken. Pick an appropriate number of muscle ups between 1 and 3. Try to hold on and transition quickly. You should be looking to get around 20-30 seconds of rest each minute. Sub for the muscle ups is odd rounds 3-6 C2B or Pull Ups and even rounds 3-6 Ring Dips (kipping or strict).


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