CrossFit Tri-County



Hang Squat Clean

Perform a set every 2 Minutes

Loading Guidelines:
Sets 1-3: 50-60%
Sets 4-6: 65-75%
Sets 7-10: 80-90%+

If new to this lift, perform 10 sets of 3, building to a moderately challenging weight.
12-9-6 reps for time:
Hang Squat Cleans (155/105)
Burpee Ring Muscle ups

Scaled will be Burpee then muscle up technique with sitting on the band. Working false grip and transition into dip. beginners will use the thick band. if easy green band. Advanced small band.