Clean + High Hang Clean + Split Jerk




% based on 20 Apr 1RM

Video courtesy of California Strength.  Some good words of wisdom on the High Hang Clean.  Getting good at this will guarantee an excellent hip extension in your clean.


3 Rounds:

20 Pull Ups

15 Ring Dips

10 Box jumps (30/24)

5 Bar Muscle Ups


Best advice for this one, “manageable chunks”.  Going to failure on a movement will make this LONG


Scaling Options:

Pull Ups -> Buddha Pull Ups


Ring Dips -> Stationary Dips -> Box/bench Dips

BJ ->26/22 -> 24/20

Bar MUs -> Jumping Bar MUs -> Burpee to kipping pull ups -> burpee to jumping pull up


Cool Down:

Doorway stretch x 1 min per side


Tricep mash x 30 sec per side

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