Warm Up:
2 sets:
:20 push-ups + 2 shoulder taps
:20 kip swings
:20 counterbalance squats
Skill Work:
On a 10:00 clock:
Build to a heavy power clean + front squat.
WOD:
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
Intended Stimulus: 8-12 Minutes
Intermediate:
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups
Beginner:
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups
HOME WOD:
Equipment:
6 rounds for time:
9 DB hang squat cleans
5 inverted burpees
– Use two DBs.
Bodyweight:
6 rounds for time:
20 air squats
5 inverted burpees
Movement scaling options:
Hang Squat Clean: Load, front squats, hang power cleans, DB options
Bar Muscle-Up: Reps, jumping BMU, chest-to-bar pull-ups, kipping pull-ups
Partner option:
For time:
44 hang squat cleans (105/155 lb)
30 bar muscle-ups
36 hang squat cleans
24 bar muscle-ups
28 hang squat cleans
18 bar muscle-ups
– One partner works at a time.
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm