Monday 03.29.2021

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
V. Barbell Warm-up, building in weight as needed from an empty barbell through the athlete’s target starting weight for the Barbell Complex in Part 2: “21.4”. Utilize the Clean & Jerk movements to help prepare for the Thruster sets.
VI. Kipping & Gymnastic Prep & Warm-up

Part 1: “21.3”
For Time VS 15:00 Time Cap

15 x Front Squat (95/65lbs)
30 x Toes-to-Bar
15 x Thruster (95/65lbs)
Then… Rest 1:00 before continuing with:

15 x Front Squat
30 x Chest-to-Bar Pull-up
15 x Thruster

Then… Rest 1:00 before continuing with:
15 x Front Squat
30 x Bar Muscle-up
15 x Thruster

**21.4 begins immediately upon completing 21.3 or reaching the 15 minute time cap**

Part 2: “21.4”
VS a 7 minute time cap…
Establish the best possible weight for the following weightlifting complex.

1 x Deadlift
1 x Clean
1 x Hang Clean
1 x Jerk

Notes:

• Once an athlete begins their first rep they may not put the bar down until finishing the Jerk for the weight/complex to count for score.
• Lifts may be Strict, Power, Push Press, Push or Split Jerk (shooter’s choice) for the ‘Jerk’ part of the complex.
• Workouts “21.3” & “21.4” Scorecards are linked HERE.
• WOD Prep’ Tips & Strategies Video linked HERE.

Post scores to comments, if applicable submit scores to CF Games site for validation by 8PM tonight.