Pic: Frankie Lee Matthews.

WoD: "Heavy & Technical"

For Time:

5 - 4 - 3 - 2 - 1 (Reps):

Hang Squat Cleans

Ring Muscle Ups

Barbell loading increases as the Reps Decrease

Men = 70 / 75 / 80 / 85 / 90 kg

Women = 50 / 55 / 57.5 / 60 / 62.5 kg

Going on from the Hang Clean / Bar MU couplet two weeks back, this version offer sup a chance to test our strength in a more aggressive manner as well as see if we can be more versatile when it comes to our Muscle Up skills.
The weight starts out at the same loading we had for the entire WoD mentioned above and slowly gets heavier as you go on. The reps are deliberately low to allow us to go heavy inside a Workout.
The Muscle Ups have switched out to the Rings. Can you go unbroken on all sets? If so can you do it quickly, jumping up straight after putting the bar down??
We want this one to be quick as!! Hence a 10 min Time cap! Get the job done!!
Hold the standards. Form is priority as always.
Scale as needed.

WOD