Mobility
Warm-up
21-15-9 (Not for Time)
Thrusters (Just the bar)
Fitness Level Substitution: Push Presses
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Try and perform all sets unbroken, but if not, don’t worry about it as this is not for time. Do 21 thrusters with just the bar and then 21 push-ups, followed by 15 of each and then 9 of each. Focus on perfect positioning as you go through the movements.
Skills / Strength
5 Sets (2:00 Rest)
3 Split Jerks (3 RM)
Working your way up to the heaviest set of 3 you can safely perform (3 RM = 3 Rep Max), perfom 5 sets each with 3 split jerks resting 2 minutes between each set.
WOD
21-15-9
Deadlifts (Men: 225lb / Women: 185lb / Beginner: 65lb)
Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses
Perform 3 rounds as fast as you can with the first round having 21 reps of each movement, the second having 15 reps of each movement, and the third having 9 reps of each movement. Post your time to comments.
If you do not have two barbells:
21-15-9
Deadlifts (Men: 225lb / Women: 185lb / Beginner: 65lb)
Cool-down
3 Sets (1:00 Rest)
5 Strict Presses (Just the bar)
WOD at Home ©2012