For Time
WARMUP
– 2 Rounds:
30” Single Unders
20” Bar Hang
10 Plate Front Squats @10/5kg
10 Bar Kip
10 Plate Thrusters @10/5kg
5 Kip/Jump Pullups
WOD PREP
– Clean&Jerk Review
5 Slow Pull Clean High Pull
rest
5 Muscle Clean + Front Squat
rest
5 Squat Clean
rest
5 Push Press
rest
5 Push Jerk
then
– 3 Rounds:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
@climbing
OPEN WOD 21.3+21.4 (RX)
– For Time:
15 Front Squats @43/29kg
30 TTB
15 Thrusters @43/29kg
Rest 60”
15 Front Squats
30 C2B
15 Thrusters
Rest 60”
15 Front Squats
30 Bar Muscleups
15 Thrusters
(TIME CAP: 15min.)
then
In 7min find 1RM:
1 Deadlift+
1 Clean+
1 Hang Clean+
1 Jerk
OPEN WOD 21.3+21.4 (Scaled)
– For Time:
15 Front Squats @29/20kg
30 Knee Raises
15 Thrusters @29/20kg
Rest 60”
15 Front Squats
30 Pullups
15 Thrusters
Rest 60”
15 Front Squats
30 C2B
15 Thrusters
(TIME CAP: 15min.)
then
In 7min find 1RM:
1 Deadlift+
1 Clean+
1 Hang Clean+
1 Jerk