General Warm-u
Then..,
2 Rounds
1min. Row/Bike/Ski/Versa
1min. of air squats
1min. of Double unders/single unders
1min. of box step-ups/ BJ SD
1min. of pistol practice/Box pistols/walking lunges
1min. of Burpees
1min. Rest
Then..,
5min. of barbell work (muscle clean and press + a few clean and jerks at starting weight)
Sets of 1.1.1 – three quick singles
Then..,
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
20-in. box/ 24-in. box
Scaled (Ages 16-54)
female-20-in. box, 14-lb. medicine-ball step-up,
C&J 35-55-75- 95-115-135 lb.
male-24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.