Friday March 26th

Open 21.3

Due to logistics we can only do 6 people per heat and only open participants can sign up. Please show up 10-15 minutes early for your judging heat.

Google Doc

RX
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
21.4 begins immediately upon completing
or reaching the time cap for 21.3.
♀ 65 lb.
♂ 95 lb.
Time cap: 15 min.

Workout Variations

Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups

Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+
♀35 lb., perform sit-ups, then jumping pull-ups, then
chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then
chin-over-bar pull-ups

WORKOUT 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.