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Monday 03112024

Warmup


Strength

Warmup for the complex !


WOD

RX

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 



LEVEL 2


For total time: 15 min cap

15 front squats 95/65

30 knee raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats 

30 ctb pull-ups

15 thrusters 


Level 3


For total time:

15 front squats 45/35

30 knee raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 jumping pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats 

30 jumping ctb

15 thrusters 



Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 15 min cap !



Complete the complex for load: 7 min

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

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