Friday:  November 1, 2019

Warm-Up(0:00 – 10:00)

Mobility:  Couch Stretch:  2:00/side
2 RDS
10 Air Squats
10 Lunges
10 Push Ups

Primer(10:00 – 30:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – go get it)

Spend some time warming up the clean and jerk – work up to the weight you’d like to hit in the workout.  If pistols are a showstopper – ask the coach for some tips to get your first pistol.  If they feel out of reach – let’s modify today and get a great workout it.

3 RDS
5 Box Jumps
5 Clean and jerks (light barbell)
5 Pistols (or med ball step ups)
5 Clean and jerks

Increase weight on the second and third round.

WOD(35:00 – 55:00) Strict 20:00 Time Cap

Fitness
Open Workout 20.4 – Scaled Division
30 Box Jumps (24/20)
15 Clean and Jerks (65/35)
30 Box Jumps
15 Clean and Jerks (95/55)
30 Box Jumps
10 Clean and Jerks (115/75)
30 Med Ball Step Ups (20/14lbs) (15r/15l)
10 Clean and Jerks (135/95)
30 Med Ball Step Ups
5 Clean and Jerks (155/115)
30 Med Ball Step Ups
5 Clean and Jerks (185/135)

Performance/Competition
Open Workout 20.4
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Pistols (15r/15l)
10 Clean and Jerks (225/145)
30 Alternating Pistols
5 Clean and Jerks (275/175)
30 Alternating Pistols
5 Clean and Jerks (315/205)