“After Midnight”

3 Rounds:
5 Bar Muscle Ups
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans

Weight: 155/105

3 Rounds:
5 Chest to Bar
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Chest to Bar
5 Cleans

Weight: 115/75

3 Rounds:
5 Strict Pull Up
5 Cleans
3 Rounds:
10 Deadlifts
20 Squats
3 Rounds:
5 Strict Pull Up
5 Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
Whether you choose singles or five consecutive reps, complete the bar muscle ups (or scaling option) in less than a minute. The weight for the power cleans should be moderately heavy (7/10), and kept unbroken. Once you complete the first couplet, move immediately into the second, starting with unbroken deadlifts and air squats (no weight!) Then for the third couplet, back to the bar muscle ups and cleans. Target 12-15 minutes.

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