Friday-191101

General Warmup:

2 sets- 15 cal row, 30 sec calf raises, 30 sec calf raise hold, 6 knee cradle lunge with vertical tilt stretch

Specific Warmup:

2 sets- 5 Box Jumps, 10 Alternating Pistols (scale with Medicine Ball Stepups as needed), 3 each with unloaded bar- deadlift, clean pull, muscle clean, power clean, jerk

Then- 7 min to work to heavy single Clean and Jerk

Conditioning: Open Wod 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

*20 min cap.

Cool Down: 5 min airbike at conversational pace