Conditioning
“Open 21.3”
Complete for total time:
15 front squats (95/65#)
30 toes-to-bar
15 thrusters (95/65#)
—Rest 1 minute (clock continues to run) then
15 front squats (95/65#)
30 chest-to-bar pull-ups
15 thrusters (95/65#)
—Rest 1 minute (clock continues to run) then
15 front squats (95/65#)
30 bar muscle-ups
15 thrusters (95/65#)
Time cap: 15 min.
“Open 21.4” – begins immediately upon completing 21.3
Complete the following complex for max load:
- 1 deadlift
- 1 clean
- 1 hang clean
- 1 jerk
Time cap: 7 min. - WOD Notes: Today’s Open workout has 2 parts. The first part (21.3) has a 15 minute time cap. The second part (21.4) starts immediately upon completion of 21.3 – that may be at 15:00, if you got capped, or sooner than 15:00 if you finished 21.3!
- If you are competing in the Open, please read the Workout Description & Standards for your division:
21.3 Variations and Notes:
- Scaled 16-54 = 65/45 #, hanging knee-raises / pull-ups / chest-to-bar pull-ups
- Masters 55+ Rx = 65/45 #, T2B / pull-ups / chest-to-bar pull-ups
- Teens 14-15 Rx = 65/45 #
- For other versions, reference the workout description & scorecards linked above
- Competitors must place their barbell 8 feet from their PU bar. The workout starts with all athletes standing behind the PU line. During the 1 minute of rest, athletes must return to their starting point under the PU bar and must wait there until the 1 minute rest period has passed.
- Tie break: Record the time at the end of each set of thrusters.
21.4 Variations and Notes:
- The same barbell that was used for 21.3 must be used for 21.4. Athletes may not receive assistance loading the bar.
- Once the bar is deadlifted from the ground, all 4 movements must be completed in one continuous sequence.
- The movement standards are listed in the same pdf files as 21.3 (linked in red, above)
- The cleans can be power or squat cleans. The jerk can be a push press, push jerk, or split jerk
- Collars/clips must be placed on the outside of the plates for each attempt.
- Tie break: 21.3 results will be used to break the tie