061001 - Squats, Muscle-ups, Hang power cleans

Prescribed: 3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps

My workout...

Warm up: 500 m row (<2 minutes)

Round 1
50 squats
Pull-ups (28# assist) and dips (16#): 6/6 + 6/6 + 3/3
55# Hang power cleans, 10 reps

Round 2
50 squats
Lat pull-downs (95#) and pushups: 6/6 + 6/6 + 3/3 [because the gym was crowded]
55# Hang power cleans, 10 reps

Round 3
50 squats
Pull-ups (40#) and dips (16#): 3/3 x 5
55# Hang power cleans, 10 reps

Time: 20:45

Stretch: Gotta love the foam roller!


Comments...
It's nice to feel so spent after a workout! I did swinging arms on the squats, which felt easier than overhead arms. I should have done between 21 and 28 pull-ups and dips to substitute for the muscle-ups, but other people wanted to use the machine, so I wrapped it up early. I think my form was pretty good on the cleans, but it's hard to know. My arms feel nice and tired after all of it, and my upper back definitely feels tired.