191101 - Open 20.4

QOTD - Weekend plans?

WARM UP - 2 Rounds
1 Minute of Cardio
10 DB Clean and Press
10 DB Box Step Ups

MOBILIZATION - Barbell Delt/Trap/Calf Roll
Keg Drill

COACH PREP - Clean Prep
then Jerk Prep (including split jerks)
Perform 3 of each weight

WOD - 20.4
(20 minute cap)
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.

SCALED - Scaled (Ages 16-54)
20-in. box, 14-lb. medicine-ball step-up,
C&J 35-55-75- 95-115-135 lb.
24-in. box, 20-lb. medicine-ball step-up,
C&J 65-95- 115-135-155-185 lb.

PREP WOD - AMRAP 12:
Take your time!
8 Box Jumps
4 Clean and Jerks
4 Pistols
(Increase the weight each time for the clean and jerks!)