03/26/2021

OPEN 21.3

FOR TOTAL TIME

15 Front Squats (95/65)

30 Toes-to-Bars

15 Thrusters

-Rest 1:00-

15 Front Squats

30 Chest-to-Bar Pull-Ups

15 Thrusters

-Rest 1:00-

15 Front Squats

30 Bar Muscle-Ups

15 Thrusters

-15:00 Time Cap-

WORKOUT 21.4 BEGINS IMMEDIATELY

UPON COMPLETING 21.3 OR REACHING

THE 15:00 TIME CAP.

“OPEN 21.4”

ON A 7:00 RUNNING CLOCK…

Complete the following complex for Max

Load:

1 Deadlift + 1 Clean + 1 Hang Clean + 1

Jerk

*STRATEGY TIPS FOR 21.3*

- Pretty much need to be unbroken on the FS entire workout

- Thrusters should be unbroken or 1 quick rest (knowing you have a rest period coming up)

- TTB / C2B / BMU … all need to be managed based on level of proficiency. What all athletes need to avoid here is BURNOUT

or FAILURE. You need to do your best to manage sets with the smallest amount of rest while not failing reps.

- TTB / C2B / BMU … stay underneath the bar! This is huge. Keep your chalk nearby, don’t walk away. For all 30 reps, keep

yourself under the bar and hop up. If you get to the point where your bigger sets have gone away...singles can be very

effective and much faster than taking big rest.

*STRATEGY TIPS FOR 21.4*

- Starts IMMEDIATELY upon finishing the workout or when time expires on the time cap of 15:00. This means you need to

be ready to move right into the lifting.

- Add weight to the bar immediately to build to a moderate / moderate-heavy bar (something you know you can hit even

when thrashed). This will give you time to rest a little but also get you a ‘safety’ lift in the tank if all else fails.

- Your second lift...take a little more time adding weight and recover a little more. This should be a weight that is heavy for

you but with a little rest it is doable. You can not miss this one or have it be too far of a reach.

- Your third lift...now is the time to gamble a little more. If you’re feeling good, go up a little more and see if you make

something that surprises you. If you only have time for one more lift, you need to be more careful about putting a “gamble”

weight on the bar that you have a realistic shot at making.

- You definitely want to get at least 3 attempts in here but make sure your athletes have a handle on their numbers (probably

should be thinking at least 75-80% of their 1RM C&J) for their goal. If it’s a good day and your grip isn’t too smoked, maybe

85-90% goes for a ride.