My coach gave to me…
Squat cleans and ring dips.
Just like yesterday, we’re doing 21-15-9 of weightlifting and gymnastics.
Unlike yesterday, we’re going heavy and technical today, with squat cleans at 135/95 and ring dips.
Luckily if you were here last week, you got a good taste of squat cleans at this weight, so you’ll know what to expect.
This format is a classic CrossFit style one weightlifting movement and one gymnastic movement in a 21-15-9 rep scheme.
Whenever you see 21-15-9, you know you have to look out for the 15’s…that’s when the workout gets real. If you can make it through the 15, it’s all downhill from there.
Squat Clean 135/95
Your strategy today depends on how you’re scaling this. This is not as much of a sprint as yesterday.
If you’re a stronger athlete, you’re more likely to struggle with the ring dips (or push ups) and you’ll need to make sure you manage your shoulder/chest/tricep fatigue so you don’t fail.
If you’re ok with the gymnastics, then you’ll need to manage your cycling…it’s tough to pick up the bar when you’re fatigued.
Select a weight today that will allow you to keep moving through about 8-12 reps, and a scaling on the ring dips you can do for another 8-12.