Strength-

2 Clean and Jerk@60% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
Clean and Jerk @70% 1RM Clean and Jerk
Clean and Jerk @65% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
*Rest as needed between sets.

Metcon

4 Sets (1 set every 3 minutes)
21/16 Calorie Row (OR Ski)
18 Wall Ball (20/14)
15 Toes to Bar

Strength-

• Power Snatch

3 Power Snatch @60% 1RM Power Snatch

2 Power Snatch@65% 1RM Power Snatch

1 Power Snatch @70% 1RM Power Snatch

3 Power Snatch @65% 1RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets.

Metcon

At 0:00
25/20 Calorie Bike Erg (OR Air Bike)
25 Burpees
25/20 Calorie Bike Erg (OR Air Bike)

At 8:00
25/20 Calorie Bike Erg (OR Air Bike)
20 Burpee to Bar (6in)
25/20 Calorie Bike Erg (OR Air Bike)

At 16:00
25/20 Calorie Bike Erg (OR Air Bike)
15 Burpee Box Jump Over (24/20)
25/20 Calorie Bike Erg (OR Air Bike)

No Strength

Warm up 21.4

21.3 & 21.4

For total time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)

21.3 Time cap: 15 minutes

• Open 21.4

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3:

Complete the following complex for max load:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
21.4 Time cap: 7 min.

Strength

Deadlift
4 Sets
5 Deadlift @9-9.5/10 RPE
*Rest as needed between sets.

Metcon

20 Minute EMOM
Min 1 11/9 cals row/ski in 30 sec
Min 2 12 line facing burpees in 30 sec

• sprint to get cals as fast possible preferably under 30 sec
• burpees under 30 sec

Strength-

Back Squat

*Do a set every 1 minute and 30 seconds.
3 Back Squat @65% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
1 Back Squat @75% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
1 Back Squat @95-95+% 1RM Back Squat

Metcon-

AMRAP 12 Minutes
10-20-30….
Wall Ball (20/14)
10-20-30…
Box Jump Over (24/20)
@ 15 min
3 Sets (1 set every 4 minutes)
20 GHD Sit Ups
4 wall walks

Strength-

Wide Grip Bench Press

*Do a set every 4 minutes.

Wide Grip Bench Press @6.5/10 RPE
5 Wide Grip Bench Press@7.5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
5 Wide Grip Bench Press @8.5-9/10 RPE
*10 Tall Kneeling Double Dumbbell Bicep Curl into Press.

Metcon
For time-

5 Rounds
1000m Bike Erg
50-40-30-20-10
Toes to Bar

Strength-

Deficit Deadlift

4 Sets
6 Deficit Deadlift @ 70 %
*Deficit is 2in.

Metcon

EMOM as long as possible:
Odd Minutes:
10-11-12-13…
Calorie Row/ski

Even Minutes:
10-11-12-13…
Line facing Burpee
*Female calories: 8-9-10-11…

Strength

Clean & Jerk

3 Minute EMOM
1 Clean + 2 Split Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean + 2 Split Jerk @80-85% 1RM Clean and Jerk
-Directly Into-
3 Sets (Every 2:00)
1 Clean + 2 Split Jerk @85-90% 1RM Clean and Jerk

Metcon

3 Sets
AMRAP 5 Minutes
50/40 Calorie Echo Bike/ski/run
Max Clean and Jerks*
-rest 3 min b/t sets-
*Weights:
Set 1: 155/105
Set 2: 135/95
Set 3: 95/65