Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Pause Squats
6 Rev Hand Spider Lunges
Prep (15 min)
1×3 Hang Hi Pull+3 Hang Power Clean+6 Front Squats (bar only)
3 Kip Swings (bar or rings)
1×3 Hang Squat Cleans+ 3 Front Squats (light)
3 Kip Swings (bar or rings)
3 Squat Cleans (First Round weight)
1-2 Muscle Ups or 1x Scaled Option to be used in workout
3 Squat Cleans (Second Round weight)
Met Con
In 4 Minutes:
Two rounds of
4 Squat Cleans* 135/93
1 Muscle Ups**
1 Minute Rest
In 4 Minutes:
Two rounds of
3 Squat Cleans 165/113
2 Muscle Ups
1 Minute Rest
In 4 Minutes:
Two rounds of
2 Squat Cleans 195/133
3 Muscle Ups
1 Minute Rest
In 4 Minutes
Two rounds of
1 Squat Clean 225/153
4 Muscle Ups
*Squat Cleans weight scaling options:
M:
115/135/165/185
95/115/135/155
75/95/115/135
65/75/85/95
W:
83/93/113/123
63/83/93/113
53/63/83/93
35/45/55/65
**Muscle Ups scaling options:
3 C2B Pull Ups+3 Ring Dips
3 Pull Ups+ 6 Push Ups
3 Jumping Pull Ups+3 Push Ups
