Bel.

WoD - "Washing Machine"

Complete 7 Rounds For Time

of:

3 Hang Power Cleans (70 / 50 kg)

5 Bar Muscle Ups

Super grippy, super pace-y. This one bites! Choose a weight on the barbell that challenges you but still allows you to keep unbroken for the majority, if not the whole, workout.
The Bar Muscle Ups will soon get spicy. If you have but volume is the kicker then consider scaling the rep number back. Total volume wise theres a fair amount of gymnastics so break early & often to keep your stimulus alive. Scaling options on the Bar MU will include Chest Bar Pull Ups, Strict Banded PU's & Ring Rows, all for 7 reps.
Hold the standards. Form is priority as always.
18 min cap. Scale As needed.