Warm-up

• 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

STRENGTH

• 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.

METCON

• 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).