3/28/26

2026 Quarter Finals Workout 2

For Time – 15 Minute Time Cap 

**Complete in any rep scheme** 

80 Dumbbell Hang Squat Cleans (50/35 lbs) 

40 Bar Muscle-Ups 

-11:17 … my strategy going into this was: 

10 bar MU

10 squat cleans 

Then…

10 rounds of: 

3 bar mu 

6 squat cleans 

Then… 

10 squat cleans 

I stuck to this plan and overall it went really well … I was able to get all the sets unbroken up until ending on 16 squat cleans … this went 6/5/5 and my grip was just completely shot by this point. Overall I paced everything decently, almost missing my last bar MU … I did want to finish closer to 10 minutes on this, but I am happy with my effort and performance ... this was just generally a brutal workout. Fun stuff. If I ever do this again, I might just try a straight 10 rounds of 4/8 and see if I can improve my time at all.