Stimulus Of the Day
Hang squat cleans in 1-2 sets.
Bar muscle-ups in 1-2 sets.
Complete the first 3 rounds each in 1:30 or less.
Whiteboard Of the Day
Both of these movements require a strong grip on the bar, a powerful drive from the hips, and a pull from the upper body to finish the movement so each exercise is going to make the other feel more difficult.
The goal for this workout is to keep EVERY round to under 2:00 and all movements completed in 1-2 sets.
To meet the stimulus, you should have a weight that you can move for unbroken sets for at least one round with the first 3 rounds done by ~5:00.
If you take longer than 1:30 in the first few rounds, you will miss the stimulus. Expect that fatigue will hit hard in rounds 4, 5, and 6 so chosen variations of each exercise should feel easy when performed in isolation.
Accessory Of the Day
On a 10:00 clock:
Build to a heavy power clean + front squat.
Metcon Of the Day
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
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