For each rep, jump and touch a target 12 inches above your reach.
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Scaling:
Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.
Intermediate Option:
Complete as many burpees as possible in 7 minutes.
For each rep, jump and touch a target 12 inches above your reach.
Beginner Option:
Complete as many burpees as possible in 7 minutes.
Ideally, the pull-up bar is 1 foot above your reach.
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Compare to 150328.
Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees
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
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 min
Max-rep snatches in time remaining
Weight increases after each rest period.
♀ 85-125-145-165 lb.
♂ 135-185-225-245 lb.
Post reps competed to comments.
Scaling:
Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.
Intermediate Option:
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
Max-rep snatches in time remaining
Weight increases after each rest period.
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 bodyweight back squats
Post rounds completed to comments.
Compare to 091122.
Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 reps ¾ bodyweight back squats
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats