For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs
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♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.
Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.
Intermediate option / For time:
15 hang squat cleans
5 rope climbs to 12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option / For time:
15 hang squat cleans
5 pull-to-stands
12 hang squat cleans
4 pull-to-stands
9 hang squat cleans
3 pull-to-stands
♀ 35-lb barbell
♂ 45-lb barbell