Hang Squat Clean 1×1
Use the heaviest weight you can for the set.
8 rounds, 20 secs per station, for max reps of:
Muscle-up
Rest 10 secs
Clean & Jerk, 135/95 lbs
Rest 10 secs
Intended Stimulus:
✔ 3+ muscle-ups and 5+ clean and jerks per round.
✔ More moving and less resting.
✔ Choose options so athletes can perform the entire workout. Athletes should not be failing reps.
Movement Scaling Options:
▪︎ Muscle-ups | Chest-to-Bar Pull-ups, Chin-over-Bar Pull-ups, Jumping Chest-to-bar Pull-ups, Ring Rows
▪︎ Clean & Jerks | Load, Power Cleans, KB/DB Swings
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