Hang Squat Clean 1×1

Use the heaviest weight you can for the set.

8 rounds, 20 secs per station, for max reps of:


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