WARM-UP
30 Seconds Each
Air Squats
Bent Over Rows
Hollow Hold
Romanian Deadlifts
Arch Hold
Pausing Front Squats
Scap Pull-ups
Strict Press and Reach
WORKOUT OF THE DAY
“21.3”
For Total Time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
Rest 1 Minute
15 Front Squats (95/65)
30 Chest to Bar Pull-ups
15 Thrusters (95/65)
Rest 1 Minute
15 Front Squats (95/65)
30 Bar Muscle-ups
15 Thrusters (95/65)
Time Cap: 15 Minutes
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
“21.4”
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
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Quads
Forearms
Glutes
VARIATIONS
SCALED
For Total Time:
15 Front Squats (65/45)
30 Hanging Knee Raises
15 Thrusters (65/45)
Rest 1 Minute
15 Front Squats (65/45)
30 Chin Over Bar Pull-ups
15 Thrusters (65/45)
Rest 1 Minute
15 Front Squats (65/45)
30 Chest to Bar Pull-ups
15 Thrusters (65/45)
Directly Into…
For Max Load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
FOUNDATIONS
For Total Time:
15 Air Squats
30 Sit-ups
15 Thrusters with Stick
Rest 1 Minute
15 Air Squats
30 Dumbbell Rows (10 lb.) (15 Left, 15 Right)
15 Thrusters with Stick
Rest 1 Minute
15 Air Squats
30 Push-ups
15 Thrusters with Stick
Directly Into…
Complete the Complex for Load and Technique:
1 Deadlift
1 Clean
1 Hang Clean
1 Push Press
EQUIPMENT FREE
For Total Time:
30 Air Squats
30 V-ups
30 PVC Thrusters
Rest 1 Minute
30 Air Squats
30 Dips
30 PVC Thrusters
Rest 1 Minute
30 Air Squats
30 Handstand Push-ups
30 PVC Thrusters
Directly Into…
AMRAP 5:
20 Alternating Single-Leg Squats
20 Alternating Shoulder Taps in a Freestanding Handstand
