Workout 21.3

For total time:
15 front squats 95/65
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 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

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.

140 min

1.WL
A. Power clean into push jerk
Build up to heavy in 12 minutes
1 Power clean into 1 Push jerk
- 60 kg

B. EMOM7
1 Squat clean
- 40-65 kg

2.Metcon
A. "DT"
5 RFT:
12 DL 50 kg > 45 kg
9 HPC
6 jerk
Time: 10.17

B. FT:
10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
25-20-15-10-5 TTB
Time: 14.20

3.Strongman
20 m sled push (grass)
2 x sled + 20 kg
8 x sled + 40 kg

RestDay!

-Hollow
-Teräsmies
-Kippi
-Ilmakyykky

WOD
3 kierrosta
-20 rengassoutu
-20 boxidippi
-20 ilmakyykky

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

A) Warm-up

3 Rounds of:
15/12 Calories erg or 1:00 min.
10+10 Cossack squats
6+6 1-Arm OHS
4 Inch Worms

3 x 10 Hanging weight OHS

B) OHS

5 sets of 5 OHS with small pause at bottom. Build up to a heavyish weight.

C) Snatch triples

5 sets of 3 snatches @ 60-70%

D) Core

3 Rounds of:
1:00 min plank
15+15m Suitcase carry
2:30 min send-off

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Squat Clean & Jerk
6×4 @60-75%
Drop and Reset

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats 40/30kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats 60/40kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats 75/50kg

4 kierrosta.

Jokainen kierros aikaa vastaan.
1) 20 cal soutu
2) 20 boxin "yli" hyppy
3) 20 maastaveto (oma kehonpaino)
4) 20 käsipainotempausta

Kierrosten välissä 2 min lepo.

Back Squat
2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%
Send Off 3:00