Thursday

210422

Workout of the Day

Complete as many rounds as possible in 12 min. of:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 151106.


Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders

♀ 35 lb. ♂ 55 lb.