For 12 min, every 90s, without letting go of the bar, perform
-1 high hang clean
-1 hang clean from above the knee
-1 clean from the floor
All cleans are squat cleans
Get as heavy as possible over the 12 minutes. Emphasis on hitting the right positions during clean
WOD
5 rounds:
-1 minute max reps squat cleans: 205/135lbs
-1 minute rest
-1 minute max muscle-ups*
*Use bar or ring muscle up
Scale down using pull ups and dips, or ring rows and pushups
Scale up using strict muscle ups