Today we have a combo of Hang Squat Clean Thrusters and Pull-ups. We will start out working on the movement in an extended warm-up. This will be the time for individuals to practice the movement and build weight. We intend for athlete to build a little heavier than the workout weight here. It is not intended to be a strength training session.

For the workout, we will start with a run buy in to get the heart rate up then we will get to the work. You have an ascending-descending ladder of hang squat clean thrusters and pull-ups. You should be aiming for sets of 4-8 pull-ups and 4-6 HSCT to get in under the 18 minute time cap. Modify accordingly. This workout will sneak up on you with 40 HSCT and 80 pull-ups so pacing will be important. Enjoy!

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster

WORKOUT

FOR TIME

400m Run into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up