05/25/2021

10 Clean & Jerks RX (155/105) Scaled (115/75)

20/15 Cal Bike

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

30 Burpees Over Bar

KG BB: (70/55)|(50/35)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Up-Down Pull-Up

ADJUSTING

*Reps, Loading, Volume*…

Bike -- Athletes should be aiming for 1:30 on the Bike. 1:45 is a hard cut off for the bike today. Adjust Calories down as

needed.

Clean and Jerk -- This should be a load that athletes can do 3-5 unbroken when fresh. Quick singles also work for today

BMU -- Athletes should be able to perform 3-5 reps each time they get on the bar.

Burpees Over Bar -- Athletes should be able to complete these in 3:00 or less.

*Movement Adjustments*...

Bike -- Sub for 25/20 Cal Row or 300m Run

Clean and Jerk -- Athletes can perform just the Clean today if they can’t go OH. If they cannot pull from the ground they

can perform the Hang Clean. Sub for DBs if the athlete is limited with the Front Rack

BMU -- Sub for Jumping Muscle Up or Up-Down Pull-Up (we have some more pressing tomorrow). For deconditioned

athletes we can simply have them perform their most challenging Pull-Up option (i.e. Jumping Pull-Up or Ring Row).

Burpees Over Bar -- Athletes can Perform the Step Over Bar or take out any Over Bar. They can sub for Up-Downs if they

cannot perform the Push-Up in the Burpee.