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STRENGTH

7: Back Squat (13 min to est 7-5-3)

5: Back Squat (13 min to est 7-5-3)

3: Back Squat (13 min to est 7-5-3)

WOD

“21 Savage” (Time)

“21 Savage”

For Time:

75/50 Calorie Assault Bike

21 Double Dumbbell Front Squats

21 Double Dumbbell Push Presses

21 Double Dumbbell Hang Clusters

*One set of DB for all movements

*90/60 Cal Row or 1200m Run

17 min Time Cap

RX-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#

Basics-20 Cal Row, 11 of each DB Movement
DESCRIPTION

* This 4-station chipper workout combines machine work with odd-object weightlifting

* After clearing the machine the dumbbell movements will increase in difficulty with each set of 21 reps

* The expected time range for this piece is between 8-15 minutes

* Before our shorter conditioning piece, we’ll spend some time on heavier back squats

DOUBLE DUMBBELL HANG CLUSTERS

* This will be the most challenging dumbbell movement based on the large range of motion.

* That being said, let’s choose our weight for all 3 dumbbell movements based on this station

* This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh

* The hang cluster is also known as the “hang squat clean thruster”

* You can swing the bells inside or outside of the legs for the clean portion of the movement

* After squatting and driving the weight overhead, there is no re-bend of the knees

DOUBLE DUMBBELL FRONT SQUATS

* To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body

DOUBLE DUMBBELL PUSH PRESS

* Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead