Strength & Conditioning
The Open
21.3
15 Front Squats 95/65
30 TTB
15 Thrusters
1:00 rest
15 Front Squats
30 CTB
15 Thrusters
1:00 rest
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
15:00 time cap
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
21.4
7 minutes to max weight:
1 deadlift
1 clean
1 hang clean
1 jerk
Bootcamp
800 m Run
20 Front Rack DB Walking Lunges
100 Sit-ups
50 DB Thrusters
20 Front Rack DB Walking Lunge
800 m Run
50 Crunches