Tuesday 6/25/24

At 0:00:

• 12 squat cleans, weight 1
  
• 36 pull-ups
• 12 squat cleans

At 10:00:

• 6 squat cleans, weight 2
  
• 18 bar muscle-ups
• 6 squat cleans

♀ 105 lb and 155 lb
♂ 155 lb and 225 lb

Intermediate option:
At 0:00:

• 12 squat cleans, weight 1
  
• 24 pull-ups
• 12 squat cleans

At 10:00:

• 6 squat cleans, weight 2
  
• 12 bar muscle-ups
• 6 squat cleans

♀ 65 lb and 95 lb
♂ 95 lb and 135 lb

Beginner option:
At 0:00

• 12 squat cleans
  
• 24 ring rows
• 12 squat cleans

At 10:00:

• 6 squat cleans
  
• 12 burpee pull-ups*
• 6 squat cleans

* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.
♀ 35 lb
♂ 45 lb

Scaling: Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!