Monday 3-2-1 and 21-15-9

Here’s what could be considered (in many ways) as the opposite of Saturday’s Partner WOD slog. We’ll start the week with a 3/2/1 barbell complex (building on the upper push Monday from last week) and then tackle a 21-15-9 sprint couplet that will make even the fastest of us wish the barbell were heavier so we had an excuse to slow down. This flavor of light-moderate loading and short time domain reminds me a little of the feeling of running an “all out” 800 meters on the track. Good times.

Enjoy!

WOD FOR 01-13-20:

3 Power Cleans + 2 Push Presses + 1 Push Jerk:

15 Minutes to Build to a Top Set

*Touch-and-go is not required for the power cleans but is encouraged for as long as possible with good technique.

-then-

For Time:

21-15-9

Power Cleans @ 115/80 lbs

Push Presses @ 115/80 lbs

*No rack, use the same barbell (yes, someone will inevitably ask).

*Push jerks are not allowed (AKA no re-bending of the legs with the barbell overhead). Here’s a hint… if it feels super easy (even if you’re a competitor) you’re probably push jerking and re-dipping under the bar.

*Can you hold on to the bar longer than you want to (with good technique of course) and push the pace?