Open 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.

21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Bar Facing Burpees

EMOM x 16:00

Min 1: 30s Sumo Deadlift High Pull @ 35/25kg
Min 2: 30s Hang Power Snatch
Min 3: 30s Hand Release Push-ups
Min 4: 30s USA Kettlebell Swings @24/16kg

• Goal: Everything should be light and able to be performed for 30s without stopping. Score = total reps.
• Rx+: @42.5/30, heavier KB

Split Jerk
5 x 2 @70% of 1RM from last week, every 90s.

For Time
10 x Dumbbell Snatches
15 x Burpee Box Jump Overs
20 x Dumbbell Snatches
15 x Burpee Box Jump Overs
30 x Dumbbell Snatches
15 x Burpee Box Jump Overs
40 x Dumbbell Snatches
15 x Burpee Box Jump Overs
50 x Dumbbell Snatches
15 x Burpee Box Jump Overs

For time:
21 Thrusters 50/35kg
21 Pullups
20/15 Cal. "Bike”

15 Thrusters 60/40kg
15 C2B Pullups
20/15 Cal. "Bike”

9 Thrusters 70/45kg
9 Bar Muscle-Ups
20/15 Cal. "Bike”

3 rounds
12 HBR
10 V-UPS
10 1/2 V-UPS
10 LOWERS

7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.

For time:
5 rounds
40 Du
20 s.a DB STOH
10 ttb

Was a good one :)