21-15-9 – CompetitorWOD

Mar 28th, 2017

Category: Competitor

21-15-9 – CompetitorWOD

Coach Davies

Warm-up
Grab a Barbell
15-10-5
Muscle Clean
Press from Split Position
Burpee Lateral Jumps
Windshield Wipers

Strength
EMOM20
1. Mins 1-6
2 Squat Cleans @ 85%
Minute 7 Rest

2. Mins 8-13
2 Split [email protected]%
Minute 14 Rest

3. Minutes 15-20
1 Clean (Power or Squat) and Jerk @ 90-95%

WOD
21-15-9
Squat Clean Thruster (155,05)
Toes to Bar x2
Box Jumps Overs x2

Regional- (135,95)
Open- (115,75) t2bx1