2 Rounds of:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Deadlift
Every 2:00 for 10:00
5 Reps
GET FIT
21-15-9 reps of:
Clean and Jerk 95/65
Row For Calories (or Bike)
Chest to Bar Pull Ups
12 Min Cap
(WELLNESS WOD)
21-15-9 reps of:
KB Swings 35/26
Calories on Machine of Choice
Jumping Pull Ups
COMPETITORS EXTRA
For Time:
50 Lateral Burpee Box Jump Overs 24/20"
COACHES NOTE:
On the Deadlifts today, give them a quick warm up then let them start building to their opening set of 5. All 5 sets should be "working sets", but perfect form. Have them control the 5th rep to the ground each time. This can also start to reinforce the T&G pattern many will use in the metcon to come.
ATHLETES NOTE:
21-15-9s are typically supposed to be fast and furious, however you may choose to back the intensity down a bit here as this one will be hard to sprint through. You can reasonably break the C&J into 2+ sets, the Row should be moderately paced, and come down well short of failure on any CTB set.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)