For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 145 lb
♂ 205 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is just you and a barbell. This is meant to be a heavy conditioning effort. While the deadlifts will be the “easiest” part of the workout, each movement will continue to get more difficult. Manage your reps and your pace accordingly. Beware of “sprinting” through the deadlifts. A fatigued posterior can create trouble in the movements that follow. Today is a great day to work with a load that is challenging, as long as the safety and integrity of the movements are maintained. Have fun!
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the hang squat cleans, consider breaking the movement into a hang power clean and then a front squat. For all of these movements, using a single dumbbell or pair of dumbbells would reduce the complexity.
In case of injury or limitation, perform any or all of the movements with a single dumbbell or kettlebell.
Intermediate option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 35 lb
♂ 45 lb
Coaching cues:
In the hang squat clean, focus on getting the shoulder behind the barbell at full extension before pulling yourself into the squat.
Resources:
The Deadlift
The Hang Squat Clean
The Push Press
The Push Jerk
Comments on 250603
219 Comments
15:01
75kg
10:43
Intermediate - 155 lbs.
50# Dbs
10:58
48y,m
M/39/6’/177#
8:47 scaled to 175-lb.
Hang squat cleans: 3/3/3/3/3/4/1
Push jerks: 7/3
Deo gratias
Squat clean / Stooh 50kg
10 min
155lb
8:37
Intermediate
8:47
145lb BB
24:24
wrong stimulus but I did it.
basically a front squat workout for me.
95# deadlifts
85# hang squat cleans and shoulder to overhead.
20:10 min
Colorado thin air 😩
17:50
135lb dradlifts
115lb hang squat cleans and shoulders to overhead
Rx for DL then intermediate for latter two
11:05
30kg, 8:40
Bottleneck: squat cleans - feeling sick and dizzy, had to break in fives. Other parts unbroken
7:52
155#
112 lbs (50kg + collars)
6 mins
M/52/5'11/217#
30 Deadlifts, 185 lbs
20 Hang Power Cleans, 135 lbs
10 Shoulder Press, 95 lbs
10:13
M56
Imtermediate 11:58
7:07 RX
broke it up but didn’t go to plan
deads- 15+10+5
hang squat cleans in 2-4 reps per set as I could manage without failing reps
STO - 5+5 mostly shallow split jerks
38 / M / 5'9" / 140lbs
40lb dumbbells deadlifts
40lb right-arm and 20lb left arm HSC
40lb right-arm and 20lb left arm STO
8:51
Left hand still injured...
The weight difference wasn't as awkward as I expected. Funny having grip fatigue on only one side, though.
Intermediate 13.34
4:58 @75
DL - 205lb
HSC - 185lb
S2O - 155lb
9:26
80kg - 11’00
DL 5/5/5/…4
HSC 1+1+1+1+1 x4
PJ 4+3+3
Intermediate option: RX 155lbs
across all movements
10:28
M/52
5:30 @ 95#
10’ 30” 50 kgs
95# 8:35
Great job 👏
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
16.30
80 kg
Deadlift @ 110lb
HSC & STOH @ 66lb
11:05min
8:12 - 165lbs
8:38, with 145lb
31M, 85kg
121lbs (55kg)
20+10 DL
10x2 HSQc
2x5 Sh to OH
8:26
20 hang squats cleans
10 push press
95 lbs
10:30
13:15 @185 lbs
DL 205 10-5-5-5-5
Squat Clean 205 10 set x 2reps
OH 205 2x2x2x2x2
18:45
DL 205 3x10
Squat Clean 135 10,5,5
OH 95 1x10
08:41
Should have done more weight on shoulder to overhead.
DL 205 3x10
Squat Clean 135 5x4
OH 135 2x5
just trying to get through the workouts and find my starting points, this is my 3rd CrossFit workout
30 deadlifts (20-10)
20 HSC (5-5-7-3)
10 PushPress
Rx
6:54
7:37 Rx
-11:18; DL-205; Squat Clean-115; Shoulder to OH-115
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 25 lb
8:52
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♂ 65 lb
8:52
Same time, you two! Great job, both.
Twinning!!!!
Beginner: 4:15 w/ 65kb bar
Nice job
30 deadlifts @ 205
20 hang squat cleans @ 115
10 shoulder-to-overheads @ 95 and 10 @ 115
17:35
Heavy + a little extra; nicely done!
115#
Getting back to doing CrossFit after training for a half marathons for the last 6-8 months
Welcome back to it! That's a solid time.
Rx 7:35
*Deadlifts: 10/10/9/1
*Hang Squat Cleans: 5/5/5/5
*S2OH: 4/3/3 (Split Jerks)
Blazing through those reps @Rx!
Especially impressive, since split jerks take more time to reset. Great job.
Holy smokes!!!! Heavy and fast!!!!
6:49 RX
very deconditioned on the barbell. Just tried to keep moving.
Thats still an insane time!
You were definitely moving @ that time!
Fantastic. Sign me up for being deconditioned!
That's freaking impressive 👍🏼👊🏼
7:48 RX
Nice!!!
Rx
10:56
Not up my alley
M/35/230lbs
Good time though!
Way to go!!!
M / 22 / 5'7 / 210
For time:
30 deadlifts @ 225
20 hang squat cleans @ 135
10 shoulder-to-overheads @ 135
Time: 8:20
Strategy:
My goal was to finish under 10 minutes, so I paced it by breaking everything into sets of 5. I did:
6x5 for the deadlifts,
4x5 for hang squat cleans,
2x5 for shoulder-to-overheads
I kept rest between sets to about 10–20 seconds, and 30–60 seconds between movements. The pacing helped me stay consistent and avoid burnout early on.
Post-Workout Thoughts:
This one stung the ego a bit — I originally planned to use 185 for hang squat cleans and shoulder-to-overheads, but after one rep at 185, I realized my legs were too fried. Dropped to 135 and kept moving. Still happy I hit my sub-10 goal. This exposed some weaknesses: my front squat strength and posterior chain endurance both need serious work. But overall, it was a solid piece, especially since I only had 20 minutes total in the gym. Great short workout if you're pressed for time.
Great job, Hunter, those are still solid weights for so many reps quickly!
@195
12:12
10 min break
emom 4 min 5 rounds
max watt assault bike
1808
1763
1763
1806
1808
m/37/5’11’’/188
DL: 10,10,10
HPC: 5,5,5,5
PP: 10
50# DB
Time 5:19
F/58/171
Quick; nice job!
20 hang squat clean (155)
10 shoulder to overhead (205)
Time: 10 minutes
Followed Dave’s lead in scaling weight (185/135/135) but slower on time: 15:07
Broke DLs 10/10/10 (clean grip) on purpose and moved through them well. HSC was ssslllooowww: done in pairs. STO broke 4/4/2 using Split jerk. 135 is probably about my limit for any type of sustained clean or FS in the front rack (elbows mostly). My 4 hours of driving starting at 0300, all day of sitting through a conference and 3 slices of pizza (that’s what was there) for lunch made for a lot of energy this afternoon (only a small amount of sarcasm there).
Well done; especially after one of those draggy days! At least it wasn't burpees after pizza!
Glad I didn't have to do this after driving that long! Great Job Lincoln!!!
30 deadlift @ 205
20 squat cleans @ 155
10 overheads @ 132
8:22
m/41/195
Nice!
Great work!
Intermediate - 155
7:34
DL - 10 10 5 5
HSC - 5 5 5
S2O - 10
Awesome job!
@175lbs: 10:55
M/ 42y/ 173lbs/68”
My man, you crushed it!
Good Work!
Awesome job!
Great job!!!! 👏
M/35/215#/73”
Rx 5:57
"S**t." - Me
🤣 too funny! That workout was awesome, right up my alley!
I’ll say it was right up your alley, incredible job!
Wow! That's insanely fast!
Daaannngggg…
155# 9:50
20 hang cleans
10 shoulder to overhead
65 lbs
Time 3:41
Nice job! Sub 4 is crazy!
30 deadlifts(145lbs)
20 hang squat cleans(75lbs)
10 shoulder-to-overheads(75lbs)
Great job!
Yesterdays Mainsite
11:58 (3 wall walks first 5 rounds, 2 wall walks rounds 6,7,8)
https://youtu.be/HfY3l-pfYWc?si=PhjnljfsBXnF_mUX
rest 30 min
Todays Mainsite
Rx 9:25
https://youtu.be/6fmlEqFNA7A?si=uYSy9n_PJAbacjqY
Awesome job!
BEAAAAAST!
Crushing these lately!
Way to get after it 👍🏼👊🏼
Scaled to 135#
Time: 10:31
for time: (bb@95lb)
- 30 deadlift
- 20 hang squat clean
- 10 shoulder to overhead
time: 4'45''
Full Rx
30/100kgs/187cm
9:17
Nice work!
#75
6:43
Cheeky little trail run before work 4 miles
Lunch break WOD:
Rx (women's)DL @ 145#
HSC & STO @ 70#
6:16
Fast!
Hell yeah, Favo!
Holy cow Favo you flew through that work out and a run as an appetizer?!!!!
115 lbs
10:59
m/43/173
35kg
5 mins 01 sec
Quick!
Also did yesterday's (Monday) WOD a few hours before, so making up for a missed session!
13:03 ~intermediate scaled
Deadlifts 70kg (155lbs)
Hang squat cleans 40kg (88lbs)
Push jerk 30kg (66lbs)
Nice job; especially doubling up!
40kg barbell
6:03
Great!
145# DL
95# HSC* and STO
8:54
62/5'8"/159
Erred on the side of caution today. Hammies sore from yesterday's squats, haven't done deads in months, and fearful of re-tweaking my back. Fears unfounded, thankfully. Shoulda gone 155/105/95.
*No wardrobe malfunction.
Patrick, been doing CF since about 2008. Been a long, productive, and joyful run with lots of good mainsite workout buddies.
Good call & great job! Glad nothing re-tweaked!
Erring on the side of caution is always better than an injury - well done!
And it's incredible that you've been on mainsite since 2008! Could you be the last man standing, or is there anyone else who is still here from that time?
Good job, Jim
Well done, Jim!
Great job Jim!!! I sometimes think listening to your body can be harder than doing the actual work out!!!
145lbs deadlifts, 105lbs hang squat cleans & push presses
5:42
Wow. Super intensity there.
Nice work!
DL: 125#
HPC: 95#
SOH: 75#
Great job!
Awesome 👏
25:30 intermediate. 155-115-115
10:56 intermediate
M- 54/5'7 / 225
Intermediate athlete/scale- DL-185 / HSC-135 / S2OH-135
30(15,10,5)-3:46, 20(5,5,5,5)-4:14, 10(5,5)- 2:24
Tot- 10:24
Great job, Dave! I may just use that scale when I get at this later today.
Nice job today, Dave.
Well done! Those weights are going up lately Dave!
Intermediate
205# DL
155# HPC
155# S2OH
8:51
Great job 👍🏼
Awesome!
Well done 👍🏼
12:28
DL 205
HSC 155x5, 135x15
OHP 135
per wod 5 rounds strict Pull-ups w/fat grips, Pushups on finger tips, Heals raised air squats, GHD situps
5x10x15x10
Putting in that extra work!!! Awesome Jonathan👊🏼👍🏼
heels raised Airsquats - aren't those Hindu Squats? why are you doing them instead of normal Airsquats?
Good workout today. I hadn't done fingertip push-ups since HS wrestling! Tried a few today after reading this...the forearm/hand muscle/tendon strength ain't what it used to be.
Very nice! I'm lucky to crank out push-ups with my whole hand(s)!
Great job!
M50/78kg/179cm
For time:
30 deadlifts x 70 kg
20 hang squat cleans x 50 kg
10 shoulder-to-overheads x 50 kg
13:05
Good work!!!
Altered due to lower back tightness. Focused more on form today:
12 minute EMOM:
-1 DL
-1 hang squat clean
-1 jerk
105 lbs
Good option; nice job!
Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♂ 45 lb
4:01
That's fast, Charles!
Good start! Hope you stick with it!
RX intentions with mixed results.
RX
DL- sets of 10, about 90 seconds
HSC- my brain and body would not coordinate, did 2 HSC and 3 HPC the first 5 reps unintentionally. Completed the next 15 reps from the floor as pure squat cleans, about 18 minutes, all singles
Intermediate
STO- attempted one rep at RX weight and dropped to 155 lbs, completed in sets of 5, about 60 seconds
I don’t think the HSC were meant to be singles but that’s the way it went for me (well my version today which was squat cleans). might give this another go later today at intermediate weight to see how quickly I can do it as intended.
Rx is heavy for all 3 moves! Great job on this, as is. Kudos if you give it another go!
Great stuff!
Went back and did this morning if 6/14 in the garage gym. Intermediate weight.
5:54.
unbroken deadlifts, 5-5-5-5 HPC, 5-5 push jerks. Tried to go EMOM or less in some instances.
Intermediate +
30 deadlifts @ 205#
20 hang squat cleans @ 155#
10 shoulder-to-overheads @ 155#
9:20
Hang squat cleans slowed me down bad
Not very much, by that time! Nice job.
What Favo said!
14:46
That Rx weight for all 3 in that time is fantastic! Nicely done, as usual, Luis.
Thaaaaanks Favo!
Deadlifts 10-10-5-4-1
Hang squat cleans 4-3-3-3-3-3-1
Push jerk 2-1-2-1-2-2
Still pretty fast @ that weight! Nice job.
DB Hang Squat Cleans (50’s lb)
DB Shoulder to Overhead (50’s lb)
Time: 7:38
Still unable to get in the front rack position with a barbell from shoulder surgery.
Good subs & great time.
Nice!
Beginner
7:11
First squat cleans post chemo!
Bravo! Good to see you posting.
Congratulations; that's awesome!
10:20min. M 52/76kg/175cm
Intermediate option: scaled with 62kg =137lb
For time: 10:20min.
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♂ 155 lb scaled 62kg (137 lb)
Well done!
13:48 @165 lbs
I hope no one paid attention to me in the globo gym I go to, I usually never wear underwear and my shorts actually ripped in the middle of the Hang Squat Cleans because I needed to catch one extremely deeply,I just had no pulling strength left. On the Shoulder2Overheads my legs were so spent that I basically had to resort to doing Push Presses.
~2min Deadlift 20/7/3
~8min HSC 7x3 (EMOM style except for last two sets)
~4min Push Press 3/3/2/2
RIP shorts xD
That’s hilarious!
Anything for fitness…that kinda stuff can get you kicked out of a globo, but a standing ovation in a good box.
Nice work & bonus points for carrying on through the commando kerfuffle!
@Jim 👌🏻
12,58
Intermediate 70kg:
DL: 30
HSqC: 5-5-5-5
StO: 5-5
15:35 in total
DL: 6/6/6/6/6
HSqC: 4/4/4/4/4
StO: 3/2/2/2/1
Nicely done!
55yo M, 12:04, mid, DL w 155#, hang power clean w 105#, push press w 95#. Done on 6/2 to save legs for soccer Weds :)
Good work!
Some advice from the community?
My shoulders are so weak and sketchy, from age and spinal issues, that 95# is probably the best I can do for STO. Do I follow the program and use that for all 3 lifts, meaning that deads are just an easy warmup? That HSC are sorta tough but not really? Or adjust the weight each lift to get a real challenge?
55 yo M here, shoulder rebuild in 2020. Never risk your health. I just did DL w 155#, hang power clean w 105#, push press w 95#. Adjust however you need, in order to meet what you need, on that day. Easy, technique, heavy, beat time, whatever your personal goal is. Just stay healthy.
I had the same thought, Jim. As I read it, the stimulus does seem intended to make the DLs the "easiest" as the weight remains the same throughout the WOD, so for me & my own rickety shoulders, I'll have to go lighter than usual on the DLs or drop weight with each movement after the DLs. 30 is a lot, so even lighter may be challenging enough with that # of reps. Also agree with JD, whatever keeps us injury free & back to lift again!
That said, the hang cleans should probably also be at least moderately heavy and normally if someone has a limitation/injury etc. only the affected movement is switched out and the rest is done rx (e.g. replacing rowing with running in nautical Nancy). So if I were you I'd just use a lighter weight overhead.
Hi all, Jim my shoulders are shot and the only rebuild is in the gym. That said, I'm going to try and go slightly heavier on DL and then see how hang squat cleans go before deciding on weight scaling for shoulder to OH, I would not be surprised if I have to drop to 135# for hsc, and 115 for s2oh.
Jim, I’m not in that boat with shoulders but I am with my elbows/wrists. I will be dropping the weight down for HSC and STO from what I will use for DL. I don’t consider that a negative thing in line with what JD said.
Thanks all. Good thought process thinking this thru. My time was decent, but lost a lot of time and intensity thru changing weights out.
Ultimately tho Jim, you finished the workout, didnt get hurt, and have a baseline to grow from To each his or her own but the spirit is just show io every day and challenge yourself or take care of yourself. Long term game. Great job and take care!