Monday-191104

Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Conditioning: 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)

Time cap: 20 minutes

-OR-

15 min Amrap-

-7 Snatches (135/95)

-14 Medball Stepups (20# to 24”/14# to 20”)

-21 Box Jumps (24/20)

Mobility:

-2 min barbell calf smash

-2 min barbell trap smash