Part 1
Hang Squat Clean
1×1

Part 1 will have you taking 12-minutes to build to a heavy single in the hang squat clean. Start with a light weight and gradually add weight if you are feeling good. This will be a great primer for part 2 of todays workout. Focus should be on quality movement.

Part 2
3 rounds for time of:
Run, 400 m
7 Front Squats, 225/155 lbs
21 Chest-to-bar Pull-ups
Goal: Sub 14 mins

This is a great, challenging workout offering a mix of each modality. Push the pace on the run but be smart so you can get right to work on the barbell. Run should not take any longer than 2:15. Front squat weight should be heavy, but something you can get all seven reps with at least on the first round. No more than two sets on any round. The chest-to-bar pull-up accumulates to be a fair amount of volume. Those who are just learning this skill can cut back on the volume or modify to another pull variation as needed. Anyone who needs to build strength in their pull should work on a strict pull up.

Post Work 1x:
1-2min per side Couch Stretch
1-2min per side Pigeon Stretch