30 rounds for time of:
5 Dumbbell Hang Squat Cleans, 45/30 lbs
3 Box Jumps, 30/24 in
1 Bar Muscle-up
Goal: Sub 35 mins
Post Work
3 rounds for quality of:
Hip Hinge Hold with Plate, 30 secs
Hollow Hold, 15 secs
Rest 30 secs
30 rounds for time of:
5 Dumbbell Hang Squat Cleans, 45/30 lbs
3 Box Jumps, 30/24 in
1 Bar Muscle-up
Goal: Sub 35 mins
Post Work
3 rounds for quality of:
Hip Hinge Hold with Plate, 30 secs
Hollow Hold, 15 secs
Rest 30 secs
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