RX

For load:

12 squat cleans

1 legless rope climb

10 squat cleans

1 legless rope climb

8 squat cleans

1 legless rope climb

6 squat cleans

1 legless rope climb

4 squat cleans

- Increase loading across each set of squat cleans.

INTERMEDIATE

Rope climbs instead of legless rope climbs.

BEGINNER

For load:

12 hang squat cleans

3 pull-to-stands

10 hang squat cleans

3 pull-to-stands

8 hang squat cleans

3 pull-to-stands

6 hang squat cleans

3 pull-to-stands

4 hang squat cleans

- Increase loading across each set of squat cleans.

For time:

Max hang from pull-up bar

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side