1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load

* Every 1:30 for 7:30.

60-70% 1RM Clean & Jerk

Push Jerk 1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

80-90% 1RM Clean & Jerk

1.) 0:00 – 6:00

For time:

20 Push-ups

15 Squat Cleans, 95/65 lbs

20 Push-ups 30 Pull-ups

Stimulus for workout is moderate/moderate high pacing. Athletes should be smart in what variations of movements they choose in order to have a realistic chance of completing each section of this workout.

If an athlete finishes before the time domain, they must rest until the next starting time. If an athlete fails to complete the work by the time, their workout turns into an 18 min amrap. Score is total time or 18 minutes + reps remaining in seconds.

2.) 6:00 – 12:00

For time:

15 Handstand Push-ups

10 Squat Cleans, 135/95 lbs

15 Handstand Push-ups

20 Chest-to-bar Pull-ups

3.) 12:00 – ?

For time:

10 Strict Handstand Push-ups

5 Squat Cleans, 185/125 lbs

10 Strict Handstand Push-ups

10 Bar Muscle-ups