“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

3 rounds for time of:

12 Power Cleans, 135/95 lbs

12 Chest-to-bar Pull-ups

12 Push Jerks, 135/95 lbs

12 Toes-to-bars

These 3 rounds include 2 barbell movements and 2 gymnastics movements
Expecting the 144 rep workout to take somewhere between 9-18 minutes to complete
Since this is all we have on the menu today, it’s a great opportunity for athletes who would normally scale to go a little heavier on the barbell and challenge themselves on the gymnastics…within their current strength and skill levels; SAFELY.

Looking to complete these 12 reps in 3-4 sets maximum today
Adjust volume or choose variations that allows this to happen

Let’s choose our barbell weight today based on the limiting factor, which tends to be the push jerks
Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
Choose a weight that you can complete the Push Jerks in 1-2 sets each round
The Power Cleans will likely be completed in small sets or singles throughout

12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
The goal today is to chip away at smaller sets that you see yourself maintaining across the three rounds

The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
Breaking these up into a few sets can reduce time under tension and lead to more sustainability
Here are a few options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bars
Jumping Chest to Bars
Ring Row

Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows / Chest / Waist

With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
If you’re confident with bigger sets on the bar, consider the following options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3

The Push Jerks are probably the one movement we want to go big on
If we break these up a lot, we have to do more cleans that don’t count towards our score
Aim for larger sets (1-2) here if possible:
1 Set: 12 Reps
2 Sets: 6-6 or 7-5