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21.3 & 21.4

21.3 WORKOUT

For total time: (15:00 time 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


RX Men = 95# Scaled Men = 65#

RX Women = 65# Scaled Women = 45#


Score = Time completed OR reps completed at time cap


21.4 WORKOUT

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

Time Cap = 7:00

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk


Score = heaviest complete load

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