For time:
50 pull-ups
50 hang squat cleans
50-calorie row
♀ 65-lb barbell
♂ 95-lb barbell
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Stimulus and Strategy:
Today, you'll take on a chipper of higher-volume reps for three movements. Get ready for some conflicting pulling movement demands across all three. Shoot to finish the pull-ups, hang squat cleans, and row each in under 5 minutes. Find a light hang squat clean load that allows you to complete sets of at least 10 reps throughout the entire workout.
Intermediate option / For time:
30 pull-ups
50 hang squat cleans
50-calorie row
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / For time:
30 jumping pull-ups
30 hang squat cleans
30-calorie row
♀ 35-lb barbell
♂ 45-lb barbell