Prep
1) 4 Spiderman Lunge each
2) Band Chicken Wing Stretch x 60s each
3) 3 rounds
– 10 Banded Goodmorning
– 10 Banded overhead squats
– 10 Banded pull aparts
A.
Rx
For total time:
15 front squats (95/65#)
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
Time cap: 15 min.
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Scaled
For total time:
15 front squats (65/45#)
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Time cap: 15 min.
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
B.
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.