“Integrity is not a noun. It’s a verb.”
21-15-9-15-21 reps, for time of:
Hang Power Snatch, 75/55 lbs
Thruster, 75/55 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements
The rep scheme works down from 21-9 and then back up to 21
Choose one light-moderate barbell for both movements based on the movement that is more challenging for you
This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement
Since this workout has fairly high reps with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
You can expect this workout to take between [10-18] minutes to complete
HANG POWER SNATCH
The hang position is defined as anywhere about the knees
you’ll jump the weight overhead in one fluid motion
You can take a quick pause overhead to regain composure then repeat
THRUSTERS
you’ll squat below parallel and jump the weight overhead
Note that there is no re-bend of the knees after the press – the knees should stay locked out
MODIFICATIONS
HANG POWER SNATCH
Single Arm Dumbbell Russian Swings or snatch (switch arms every 5 reps)
Kettlebell Swings
Slamballs
THRUSTERS
Single Dumbbell Goblet Thrusters
Wallballs
STRATEGY + WOD
GENERAL
If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s
In this workout, the reps go back up following the set of 9, so that strategy won’t be as effective
In this case, your set of 9 is essentially the “break” of the workout that bridges the gap between the larger sets
Take the full rep number into account when figuring your break-up plan
This will help you sustain your effort as you climb back up in reps on the second half
Even though we’re only using a single barbell, don’t be afraid to break this up into quick sets with very short breaks (Under 10 Seconds) between
Once you have your plan in place, do you best to stick with it
Consider the following break-up options for each round:
Rounds of 21:
1 Set: 21
2 Sets: 11-10
3 Sets: 8-7-6
Rounds of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 4-3-2
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