21.3

Competition Class

Strength

Skills and Drills

A. 3 Rounds for Time:
3 Rope Climbs
15 DBL DB Thrusters 50s/35s

B. 2 Rounds for Time:
25 GHD Sit-ups
2 x 10m HS Walk
15 C2B Pull-ups

C. 7 x 1
Thruster from the rack
*work to heavy single

MetCon

21.3 & 21.4

For Time:
15 Front Squats
30 T2B
15 Thrusters
- Rest 1 min -
15 Front Squats
30 C2B
15 Thrusters
- Rest 1 min -
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
load = 95/65

 

21.4 = 7min to find a max in the complex:
1 Deadlift
1 TnG Clean
1 Hang Clean
1 Jerk

21.3 has a 15min time cap
21.4 starts when you finish 21.3 or hit the time cap