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.
42.5/30kg for the front squats and thrusters
Time cap: 15 min.
21.4
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.
AKL LADIES
MOBILITY/SPECIFIC PREP
5 min Dynamic Stretch
STRENGTH SUPERSET
Back Squat
8-8-8
Romanian Deadlifts
8-8-8
Tempo 3 seconds down, 1 second up
CONDITIONING
AMRAP 18
15/12 Cal Row
12 Box Jumps or Step Ups
9 Cal Ski Erg
6 Burpees
3 Pull-ups
MIDLINE
Weighted Planks
