Metcon: (yes it is 21.3 and 21.4 for today)
21.3
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
Scaled:
10 Front Squats (95/65)
20 Toes to Bars
10 Thrusters (95/65)
Then, rest 1 minute before continuing with:
10 Front Squats (95/65)
20 Chest to Bar pull-ups
10 Thrusters (95/65)
Then, rest 1 minute before continuing with:
10 Front Squats (95/65)
20 Bar Muscle Ups
10 Thrusters (95/65)
*OR scale barbell load to 75/55 and perform 15 reps for all
21.4 (7 min cap)
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.
Front Squat (OPTIONAL)
3 Sets (1 set every minute on the minute)
3 Front Squat
-Directly Into-
2 Sets (1 set every minute on the minute)
2 Front Squat
-Directly Into-
5 Sets (1 set every minute on the minute)
1 Front Squat
*Start around 60-65% and Build to a heavy single for the day.
Double Dumbbell Explosive Bulgarian Split Squat
3 Sets
5 Double Dumbbell Explosive Bulgarian Split Squat (each side) @7/10 RPE
*Explode up out of the split squat and try to get a little air.
**Rest 60 seconds between sets,
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