Strength & Mobility
across 3-4 rounds:
Bulgarian split squat build to heavy set of 6 @ 31×1
between sets cobra hang :20-:30 (center, left, right)
Conditioning
21-15-9
calories
straight arm burpees
9-6-3
squat cleans
10 minute cap
Notes
Today’s workout is 21-15-9 calories and straight-arm burpees, 9-6-3 squat cleans. This means you will do 21 calories, 21 straight-arm burpees, 9 squat cleans. This will be followed by 15 calories, 15 straight arm burpees, 6 squat cleans, and then 9 calories & staight-arm burpees and 3 squat cleans.
If you can’t get at least 15 calories per minute consider slightly reducing the target amount.
You should be able to get at least 12-15 straight-arm burpees per minute. Adjust the amount as necessary.
Your squat clean weight should be moderate to heavy. Perform quick singles.