Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.

Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.

For time:
15 hang squat cleans
5 rope climbs to 3.7 m12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

♀ 95-lb barbell
♂ 135-lb barbell

The Hang Squat Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Modified Rope Climb: Pull-to-Stand