For strength, work to a heavy 5 rep deadlift, but use a clean grip (hook grip too!) This will help train the 1st pull off the ground for the clean. Setup as if you were about to clean as well. (shoelaces under bar, not shin against bar)
The metcon should be heavy – start with a clean weight you know you can do and add weight as the workout goes on. The starting weight should be about 65% of your 1RM clean and your top end weight should be about 85% of your 1RM. Yes, full squats for all. Substitute 2:1 chest to bar pull ups or 2:1 pull ups and dips for the muscle ups.
Strength
Clean grip Deadlift
take 20 minutes to work to a heavy 5 rep
Conditioning
For time:
9 cleans, 155/105#
5 muscle ups
6 cleans, 185/125#
4 muscle ups
3 cleans, 205/135#
3 muscle ups
