*perform 4 inchworms every minute on the minute
-then-
Barbell Prep – (perform all movements below in the power position (no squat required))
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
2-3 sets
5 spiderman lunge stretch (each side)
5 bottom half burpees
5 power snatch (start with empty bar and build in weight)
1 set (at workout pace)
2 Power Snatches (at heavier workout weight)
2 Burpee over Bar
2 Power Snatches (at lighter workout weight)
2 Rounds:
10 Power Snatches (155/105)
12 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches (95/65)
12 Burpee over Bar
1:00 Plank
:30 R Side Plank
:30 L Side Plank
30 Flutter Kicks (each side)
10 Downward Dog to Upward Dog Transitions
5 sets of (1+1)
Pause for 2-3 seconds in the bottom, Explode out of the hole with a tall torso.
15 front squats
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
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min