Saturday, 27/03/21

– no weightlifting class on this morning
– Open Gym from 4 to 5pm this afternoon

A1) 0 – 15:00 AMRAP

10 Box Jumps (24/20″)
10 V-Ups
10 Single Arm DB Thrusters (5LH, 5RH. 20/15kg)
10 Bicycles (L+R = 1)

and

A2) 15:00 – 30:00 E5M

Run (R1 – 200m, R2 – 400m, R3 – 600m)
10 Devils Presses (1 x 20/15kg)

or

B) Open 21.3

For time:

15 Front Squats (43/29kg)
30 Toes-to-Bar
15 Thrusters (43/29kg)

– rest 1 minute

15 Front Squats (43/29kg)
30 Chest-to-Bar Pull-Ups
15 Thrusters (43/29kg)

– rest 1 minute

15 Front Squats (43/29kg)
30 Bar Muscle-Ups
15 Thrusters (43/29kg)

– 15 minute time cap

21.4
Within a 7 minute window after finishing 21.3, for max load:

1 Deadlift
1 Clean (Power or Squat)
1 Hang Clean (Power or Squat)
1 Jerk (Push or Split)