21/15/9 - Squat cleans... ouch Workout
Warmup
For time:
400M Run
30 Squat Jump
3:59 - DFL!
Strength/skill
1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean
12 Minutes To A Heavy Single
70#, then F 2x on 75#
More hip power! More shrug power!
Sumo DeadLift
3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%
Exactly 45 Seconds Rest between Sets
105# - too light
Conditioning
21/15/9 RFT of:
D.B. Clean (45/25×2)
Air Squat
Row Calorie
10:31, used 15# dbs
Started with 25# dbs and did 3 reps, but legs were BURNING (full squat cleans). Could have probably Rxed if legs weren't so shot from yesterday. Overall good WOD!
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