Take 10 minutes at the beginning of class to build up to a heavy hang clean that you can hit for triples. You’ll be using this weight for your EMOM. This weight needs to be heavier than what you’ll use for the Met-Con, so keep that in mind.  Before the Met-con, we’ll spend some time with Bar muscle up drills, and lighten our barbell for Hang clean and jerks.

Strength

6 Min EMOM , Hang Squat Clean x3 (75-85% 1RM)

Conditioning 

3 Rounds For Time
10 Hang Clean and Jerks 115/75
10 Front Squats (same bar)
6 Bar Muscle Ups