Workout Description

Why This Workout Is Hard

Open WOD (For Load). Establish 1RM complex (DL+Clean+Hang Clean+Jerk) after 21.3. Tests maximal strength under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): All components of the complex (Clean, Hang Clean, Jerk) are quintessential Olympic lift variations demanding peak power output. This tests the ability to generate that power under extreme fatigue.
• Strength (9/10): This is a direct test of maximal strength through a complex, made extremely challenging by the preceding high-volume, multi-section WOD (21.3). Score is the heaviest successful complex.
• Flexibility (6/10): Excellent mobility is required for all components of the complex (DL, Clean, Hang Clean, Jerk) at maximal loads, especially when fatigued.
• Speed (5/10): Bar speed and speed under the bar for the cleans, and speed in the dip/drive for the jerk, are critical for successful maximal attempts, especially when highly fatigued.
• Stamina (4/10): Requires strength-stamina to execute a maximal 4-rep barbell complex (Deadlift + Clean + Hang Clean + Jerk) after significant prior exertion. Focus is on a single maximal effort complex, not sustained endurance for this part.
• Endurance (2/10): Performed in the time remaining of a 15-min cap after 21.3. Cardiovascular demand is low for this part, but pre-fatigue from 21.3 (FS, gymnastics, thrusters) is exceptionally high.

Modality Profile

A pure weightlifting workout, focused on finding a 1-rep max complex.

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