MONDAY 12/11/23 (21-15-9)

4:15 PM

5:30 PM

TODAY'S WOD

18-minute running clock, complete:

21-15-9 reps of: Back Squat ♀ 95 lb ♂135 lb Lateral burpees over the bar AbMat Sit-ups

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Scaling: Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option: With an 18-minute running clock, complete: 21-15-9 Thrusters Lateral burpees over the bar Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex: 1 power clean + 1 hang squat clean