Power Clean + 21-15-9 Triplet

Warmup

  • Round 1:
    • 50ft. Run
    • 5 Air Squats
    • 50ft. Run Back
  • Round 2:
    • 50ft. High knees
    • 3 Burpees
    • 50ft. High knees Back
  • Round 3:
    • 50ft. Butt kickers
    • 5 Push-ups
    • 50ft. Butt kickers Back
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Power Clean 5×3 (5 rounds of 3 reps)

WOD

21-15-9:

  • Front Squat (135/95)
  • Kettlebell Swings (70/53)
  • Calorie Row