" 21-15-9 reps for time of: "
Push presses
Power cleans
Men: 135 lb.
Women: 95 lb.
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Scaling:
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.
Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans
Men: 115 lb.
Women: 75 lb.
Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans
Men: 95 lb.
Women: 65 lb.