Monday

Zoom Open 21.3 & 21.4

15 Goblet Squats
30 V Sits
15 Thrusters
1 min rest
15 Goblet Squats
30 Bent Over Rows
15 Thrusters
1 min rest
15 Goblet Squats
30 Burpees
15 Thrusters

Immediately begin a 7 min AMRAP of
1 Deadlift
1 Squat Clean
1 Hang Squat Clean
1 STOH

Swap arms each round

CrossFit Open 21.3 & 21.4

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

Complete the following complex for max load:

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

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Tuesday

Strength
Accumulate a 5 minute plank hold

Every break - 10 Single Leg V Sits + 30 Russian Twists

Workout

4x AMRAP 6
10 Hang Clean & Jerks (5EA)
14 Hollow Rocks
10 KB/ DB Swings or Hang Snatches with plate
14 Press Ups

60s Rest after 6 mins
Continue from where you finished previous round

Target - 10 Rounds

Wednesday

Endurance

180-150-120-90-60-30
Mountain Climbers

30-25-20-15-10-5
Thrusters
Hollow Rocks

15-12-10-8-5-2
Down Ups

*First round - 180 Mountain Climbers + 30 Thrusters & Hollow Rocks + 15 Down Ups

Thursday

Strength

5 Rounds
30s On
30s Off

Hand Release Press Ups
High Plank Hold
Bicep Curls
Gun Hold

Workout

27-21-15-9
KB or DB Swings/ Plate Hang Snatches
Press Ups
Power Cleans
Sit Ups

Friday

Endurance

AMRAP 30
14 Snatches
17 Hollow Rocks
20 Air Squats
23 STOH

Saturday

Partner Workout

AMRAP 30
YGIG
18 KB Swings/ DB Snatches/ Plate Hang Clean & Press
16 Jumping Lunges
14 Press Ups
12 Burpees

Sunday

Run 5k