21.3
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.

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.

Only one barbell may be used for both 21.3 and 21.4. The
athlete MUST change the load on their own bar. They are
not permitted to receive any assistance.
The athlete’s score MUST be recorded in pounds. The
minimum weight increment allowed is 1 pound. If lifting
in kilos, the athlete’s score must be converted to pounds
prior to score submission. Round up to the nearest pound
when recording scores. Men are required to use a 45-lb.
(20-kg) bar. Women are required to use a 35-lb. (15-kg)
bar.
Collars must be placed on the outside of the plates for
each attempt. Collars cannot be included in the total
weight.

Power cleans, squat cleans, and split cleans are
permitted.

Hang power cleans, hang squat cleans, and hang split
cleans are permitted.

A press, push press, push jerk, or split jerk are all
permitted as long as the required finish position is
achieved.

♀ 65 lb.
♂ 95 lb.
Time cap: 15 min.
NOTES
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
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