WU
2rds
8x goblet squat
4+4 one arm KB swing
8x burpee
+
2rds
7x thruster
7x V-up/tuck crunch

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 4 @ workout pace
1) Run
2) SkiErg
3) BikeErg
4) Row

Bench press
2x10 62-67%
2x8 67-72%

EMOM’30
1. 15 cal row
2. 5 DB Devils press 2x22,5kg
3. 30-50 DU
4. 5 DB Snatch 2x22,5kg
5. Rest

EMOM’16
1. 10 HSPU
2. 30-50 DU

A: Snatch dedlift+ halt power snatch+ halt squat snatch (hold 3”) 3x1-1-1
B: Hang Power clean+ Thruster+ Push jerk 3x1-1-1
C: Rack hold 5x10 mp @with heavy weight

A:
Non contact muscle clean + push jerk + split jerk 5x1+1+1 @easy

B:
Power clean + tall clean + split jerk
5x1+1+2 @easy

C:
Power clean + split jerk 5x1 @moderate weight

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

Then,
Workout 21.4
Complete the following complex for max load
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

Warm-up
800m Run @ easy pace
+
2 Rounds
8 Scapula push-ups
0:30 Hang from bar
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for hang squat cleans
* Practice a few sets of HSPUs between sets
+
1-2 Rounds @ workout weight
200m Run
2 Hang squat cleans
4 Handstand push-ups