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
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
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.