September 14, 2022

Posted By: Christi

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
Cap: 35 mins

We have a low rep workout with a lot of rounds on deck for today. You will want to be mindful of starting off at a smooth pace and avoid the urge to go out too hot. Slow is smooth and smooth is fast in this workout. The dumbbell hang squat clean should be done with a light load and in an unbroken set of 5 reps each round. The box jump is intended to be done at a higher height than our standard height of 24/20 inches. Ideally, you are able to challenge yourself with the height while confident hitting it consecutive rounds. Lastly, the bar muscle up or a pull variation that will challenge you. If you are concerned with being able to finish this within the time goal of 35-minutes we would recommend that you modify the movements, adjust reps and work inside of an EMOM that will keep you on track to finishing the 30 rounds.

Post Work 2-3xs:
:20sec in each position of a 3-Way Hip Stretch