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.