Saturday 27 March 2021
Tuesday 30 March 2021

Monday 29 March 2021

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

♀ 29kg ♂ 43kg
Time cap: 15 minutes

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.


7 Rounds for time -

7 Ring Dips
14 One arm Dumbbell Snatch 22.5kg/15kg
Run 200m


Workouts are like brushing my teeth; I don't think about them, I just do them.  The decision has already been made.

Patti Sue Plumer




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