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PART A: WOD Open 21.3

For total time:

• 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

40/25kg

Time cap: 18 min

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!!! This was one of those open workouts that looked simple and fun on paper. We were wrong…A fast, aggressive workout with built-in rest. Meaning you can push each round. Each round increases in gymnastic difficulty, demanding grip endurance and technical efficiency. Barbell movements hit the legs, midline, and shoulders, while gymnastics challenges grip and pulling strength. After the final workout, it’s a quick recovery, and then it’s time to see what’s left in the tank.

How it should Feel: GASSY and MUSCULAR ENDURANCE into PAIN!!!! First Round: Push, But Stay in Control. Don’t go unbroken if it’ll cost you later. Second Round: Manage Grip & Breathing. Chest-to-bar pull-ups will fatigue you for muscle-ups. Third Round: Dig Deep & Finish Strong! This is the final push. Then, get ready to lift some heavy weight.

WORKOUT STRATEGY & FLOW
Front Squats: Light weight and it should always be unbroken. Don’t plan to drop it.

Thruster: Same weight as the front squats, and here we should aim for bigger sets, but break into 2-3 sets if needed to avoid red-lining.

Toes to Bar / Chest to Bar / Bar Muscle Up: Whatever you do, don’t plan to go on unbroken on the T2B and C2B or blow up with bigger sets than you can handle. Take smart, calculated breaks to save your grip and shoulders because it all comes down to the bar muscle-ups at the end.

PART B: Strength & Skill

Complete the following complex for max load:

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time begins 2 min directly after following the completion of 21.3.

Time cap: 9 min.

21.4 Complex: Make sure you have a comfortable opening weight on the bar to start. Don’t rush your lifts if you are not mentally ready, and before the workout begins, have all the weights laid out on the side.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.