CLEAN COMPLEX / HANG SQUAT CLEAN Power Clean + Pause F. Squat (3 sec) + Hang Squat Clean (10min to BEST) 1RM Hang Squat Clean (8min) CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 30 Air Squats 7 Power Cleans + 1 Jerk (135/95)

GYMNASTICS STRENGTH 6 Rounds in 20min: 5 Strict Pull Ups (build in weight) 5 Strict HSPU (build in deficit) 5-10 Ring Dips scale Pull-ups to 10 hardest ring row scale HSPU to 10 bb strict press CONDITIONING AMRAP 18 w/partner P1: 50 Double Unders + 12 Burpees P2: Max Calorie Row scale dubs to 75 Read more about Tuesday 3.30.21[…]

BARBELL STRENGTH Bench, Deadlift, or Back Squat Pick a barbell movement of your choice 15min to establish a 5RM for the day CONDITIONING 3 RFT: 600m Run 30 Wallballs (20/14) 20 DB Snatch (50/35) 10 T2B 21.3 / 21.4 “Recovery Option” 3RFT w/partner: 600m Run 40 KBS (choose weight) 40 Sit-ups 20 HRPU or Burpees

Open 21.3 For Time: 15 Front Squats (95/65) 30 T2B 15 Thrusters (95/65) 1min Rest 15 Front Squats 30 C2B Pull-ups 15 Thrusters 1min Rest 15 Front Squats 30 Bar Muscle Ups 15 Thrusters Open 21.4 1RM Barbell Complex in 7 minutes Deadlift + Clean + Hang Clean + Jerk

Active “Pre-Game” Recovery 5 Rounds NFT: 1min Bike 10 Ring Rows 10 Push Ups 15 KBS (choose weight) 15 Air Squats

CORE WARM UP 3-4 Rounds: 8 Romanian Deadlifts (build in weight) 12 Sit-ups CONDITIONING For Time: 21 Deadlifts (185/135) 12 T2B 600m Run 15 Deadlifts (185/135) 9 T2B 400m Run 9 Deadlifts (185/135) 6 T2B 200m Run

GYMNASTICS WU/PRACTICE 3-4 Rounds: 10-15 Ring Rows 5-10 Chin Over Bar Pull-ups 1-5 Chest To Bar Pull-ups CONDITIONING 3RFT w/partner 50 Calorie Row 40 Box Jumps (24/20) 30 Power Snatch (75/55) split reps equally

THRUSTERS 3 warm up sets of 5 build to a moderate 3 set 15min of movement practice focusing on form CONDITIONING AMRAP 14 w/partner (You go… I go!!!) 12 Wallballs (20/14) 8 Power Cleans (115/75) 4 Lateral Burpees

OPEN 21.2 For Time: (20min cap) 10 DB Snatch (35/50) 15 Burpee Box Jump Overs (24/20) 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch 15 Burpee Box Jump Overs 50 DB Snatch 15 Burpee Box Jump Overs

OPEN 21.2 “Pre-Game” 3-5 Rounds NOT for Time: 15/10 Calorie Bike 15 Air Squats 15 Russian KBS 15 Sit-ups 5 Burpee Box Jumps you choose weight, rounds, and intensity! Be your best coach and let’s get ready for another fun week of the 2021 CrossFit Games Open!