WOD:

Squat Cleans: 1 Squat Every 30 seconds for 10 minutes

Squat cleans should be approximately 80% of your 1RM Clean, regardless of whether your max Clean is a Power or Squat Clean. This is plenty of time to hit each rep so focus on good tight form.


“Nate”- 20 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53

For results post weight used for squat cleans, and rounds plus reps for “Nate,” along with any scaling used.


Some of you, like myself, found yourselves with some heavy squat cleans today. If you’ve got a strong Power Clean and not a great Squat Clean this was a great opportunity to work on some heavy Squat Cleans. You all did an awesome job on “Nate” as well, I think I saw a few people hit their first HSPU’s in a workout which is so amazing to see. Keep up the good work. Last Hero tomorrow. Cheers.