Hang Squat Clean
Tuesday, March 10th, 2026
Strength + Metcon//AMRAP//8 min
Rx
Hang Squat Clean Every 1:30 x 8 Sets 1 Hang Squat Clean Build to a heavy single AMRAP 8 5 Squat Cleans (155/105) 10 Ring Dips 15 Cal Row
Level 2
L2: (115/80), Banded Dips, 12 cal
Level 1
L1: (75/55) Power Cleans, Box Dips, 10 cal
Goal: Olympic lifting + fast barbell metcon
Stimulus: Hang cleans should feel heavy by set 6-8. AMRAP is a sprint — cleans should be TnG or fast singles, ring dips unbroken, row hard. Aim for 4-5 rounds.
Movements
ring-dipbox-diphang-squat-cleanpower-cleancleanrow
Equipment
barbellringsboxrower