Complete as many rounds and reps as possible in 12 minutes of:
15 pull-ups
3 squat cleans
♀ 165 lb
♂ 245 lb
Post reps to comments.
Stimulus and Strategy:
Today's workout is a sneaky heavy squat clean day with intentional pull-pull interference. The pull-ups serve as both an annoyance and a trap. Manage the accumulating volume, and focus on keeping your arms long through the middle of each clean — don't let the pull-ups trick you into pulling early. Aim to finish the pull-ups in three sets or fewer, with each set taking 20-45 seconds. The squat cleans are meant to be heavy, but choose a load that lets you complete your reps in under 1 minute, or about one rep every 20 seconds.
Intermediate option / Complete as many rounds and reps as possible in 12 minutes of:
10 pull-ups
3 squat cleans
♀ 115 lb
♂ 175 lb
Beginner option / Complete as many rounds and reps as possible in 12 minutes of:
10 jumping pull-ups
3 hang power clean + front squats
♀ 35 lb
♂ 45 lb