Warm-up
10-8-6
-Bulgarian Split Squats*
-Muscle Cleans**
-BB Front Squats
-BB Press***
-Box Jumps
*Each Leg
**1st Round = High Hang ,2nd = Mid Hang, 3rd = Floor
***1st Round = Strict Press, 2nd = Push Press, 3rd = Push Jerk
Mobility
Mash and Stretch Calves
Stretch Lats
Open WOD 20.4
For time:
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats*
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Level 3- 95|135|155|185|205|225
Level 2 – 75|95|115|135|155|165|175
55|65|75|85|95|105
Level1 – 65|75|85|95|105|115
35|45|55|65|75|85
*cranky knees? goblet lunges can be subbed for pistols
Extra Work
50-40-30-20-10
Ski Cals
Assault Bike Cals