210421 Wednesday

Day 3
WOD 210421

Warm-up – Coach’s Choice

A1. 3 unbroken power cleans… rest to :30, then A2
A2. 30sec clean grip deadlift hold… rest to 3:00, then back to A1, x 5… build bar as you go
Rest 5min after last set, then B
B. Complete workload @ 90% effort… 12:00 cap
21-15-9
Kb swings (24kg/16kb)
Step-ups (24”/20”)
T2b
*execute 3 power cleans after each completed set (after the 21’s, after the 15’s and after the 9’s)
C. post WOD recovery