WOD

“Open 21.3”

FOR TIME
15 Front Squats
30 Toes to Bar
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters

Weight: 95/65

FOR WEIGHT
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

15 Front Squats
30 Knee Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Pull Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters

Weight: 65/45

FOR WEIGHT
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

10 Front Squats
20 Leg Lifts
10 Thrusters
Rest 1 Minute
150Front Squats
20 Ring Rows
10 Thrusters
Rest 1 Minute
10 Front Squats
20 Banded Pull up
10 Thrusters

Weight: 45/35

FOR WEIGHT
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

WOD GUIDANCE & GOALS
Fun one! Do the front squats and thrusters unbroken as long as possible, taking around :02-:03 per rep. If you are proficient at toes to bar, do 12/10/8 sets. If toes to bar are an ok movement for you, try sets of 6-10. And if they’re not your jam, chip away at fast singles! After the first three movements, take a one minute rest before starting the next chipper which subs out toes to bar for chest to bars. For the chest to bars, if you’re proficient do sets of 6 with shorter breaks. If they’re not your jam, do fast singles. And for the third chipper, sub out chest to bars for bar muscle ups!! Attack your bar muscle ups in sets of 3 or singles.

For the complex, you only have seven minutes to attempt somewhere between 2-3 attempts at a heavy weight. Load your barbell with a manageable weight (a weight you can successfully lift in your sleep) and complete your lift. Add weight that is going to be challenging and complete a complex. Then if there’s time, add a little more weight (to something that’s intimidating) and give that weight a shot.

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