03/26/2021
All right this is a quick and dirty you got to learn through my trial and error hopefully this helps you all. Keep moving do not stop until you are near minute rest. On your front squats try to save your arms as best you can so that you’ll last longer on the rig. Any movements you have to break up break up in small segments but don’t stop. And on that barbell complex make sure you have your changing plates ready for your progression and test your max load in your warm up before you start the WOD. The other biggest mistake I made was make sure your barbell is 8 feet away from the break and you must take your one minute break underneath the The pull up bar in the rig.
Good luck you all have fun!
21.3 For total time:
15 front squats
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
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
21.4
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.
