Today’s workout is short but challenging. You will complete 21 power cleans and 21 thrusters, followed by 15 power cleans and 15 thrusters, then 9 power cleans and 9 thrusters. You will then finish the workout with 100 flutter kicks. Pick a weight for the power cleans and thrusters that is challenging but that you can perform with good form. It is okay to break up the sets as needed.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
21-15-9:
Power cleans (105lb, 75lb)
Thrusters (105lb, 75lb)
Buy out: 100 flutter kicks
If you do not feel comfortable using a barbell, today’s WOD will be equally effective with dumbbells. You could also use a trainer bar for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
21-15-9:
Dumbbell power cleans or dumbbell hang power cleans (10lb, 5lb)
Dumbbell thrusters (10lb, 5lb)
Buy out: 60 flutter kicks
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
21-15-9:
Power cleans (75lb, 55lb)
Thrusters (75lb, 55lb)
Buy out: 100 flutter kicks
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments