For time:
25 hang power cleans
50 front squats
25 hang power cleans
♀ 115 lb
♂ 165 lb
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Scaling:
Today’s workout is a pyramid-style chipper with a moderately heavy load. Aim to complete the cleans in at least sets of 5 reps and expect the front squats to be a grind. In both movements, hang on for one more rep than you think you can. Focus on keeping the elbows high during the front squats and leading with the elbows out of the bottom of each rep.
Intermediate option:
For time:
25 hang power cleans
50 front squats
25 hang power cleans
♀ 75 lb
♂ 115 lb
Beginner option:
For time:
15 hang power cleans
30 front squats
15 hang power cleans
♀ 55 lb
♂ 75 lb
Resources:
The Hang Power Clean
The Front Squat
Going Deep in the Squat
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