ALL NORMAL CLASS TIMES WITH A SPECIAL INVITE FOR ALL TO COME TO THE GYM TO WORKOUT OR HANGOUT WITH YOUR FITFAM!
Warm Up: 3x
12/8 cal bike or row
5 front squats
3 hang power cleans
1 jerk
-then-
1 min pigeon/runner stretch each side
:30 lat stretch each side
:30 Samson Stretch
10 minutes to warm up the 21.4 complex
Workout:
For time: 21.3 (15 min cap)
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
Then 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean 1 jerk
Time cap: 7 min.
*21.4 begins immediately upon completing or reaching the time cap for 21.3.
scaling and modifications are allowed.