WOD:
10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
3 Bar Muscle Ups
SCALES:
Gold
10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
1 Bar Muscle Up
Silver
10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
3 Chest to Bar Pullups
Bronze
10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
3 Ring Rows w/3 sec. hold
WARMUP:
Group drills focused on squat cleans
MOBILITY OR SKILL WORK:
Bar Muscle Up