Level 1

“Open Workout 21.3 and 21.4”
15 minute time cap.
15 Front Squats  65#/45#
30 Hanging Knee Raises
15 Thrusters
1 minute rest
15 Front Squats
30 Pull Ups
15 Thrusters
1 minute rest
15 Front Squats
30 CTB Pull Ups
15 Thrusters
Right into…
21.4
Complete the complex for max load.
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
7 minute time cap,
Post time or reps completed and load.

 

Level 2
“Open Workout 21.3 and 21.4″
15 Front Squat 95#/65#
30 Toes to Bar
15 Thrusters
Rest 1 minute
15 Front Squat
30 CTB Pull Ups
15 Thrusters
Rest 1 minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
Right into…
21.4
Complete the complex for max load.
7 minute time cap.
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Post time or reps completed and load.

 

Optional Workout

5 Rounds
200m Run
20 KB Front Rack Step Ups
2 @ 35#/26#   20″/16”
10 Pull Ups
Post time.