Open 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95,65 lb. for the front squats and thrusters
Time cap 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Due to limited space and the nature of the movements involved in Open 21.3 and 21.4, we are posting a complimentary workout for those of you that did not actually sign up online for the Open.
A. 15 min time cap 95,65
15 front squats
30 pushups
400m run
Rest 1 min
15 front squats
30 push press
400m run
Rest 1 min
15 front squats
30 handstand pushups
400m run