Friday, Nov. 1, 2019

A. Warm-up: Coach’s choice

B. 20.4

18-55 RX’D

For time:

30 box jumps, 24”/20”

15 clean and jerks, 95/65

30 box jumps, 24”/20”

15 clean and jerks, 135/85

30 box jumps, 24”/20”

10 clean and jerks, 185/115

30 single-leg squats

10 clean and jerks, 225/145

30 single-leg squats

5 clean and jerks, 275/175

30 single-leg squats

5 clean and jerks, 315/205

Time cap: 20 minutes

 18-55 scaled

For time:

30 box jumps, 24 in./20

15 clean and jerks, 65/35

30 box jumps, 24 in./20

15 clean and jerks, 95/55

30 box jumps, 24 in./20

10 clean and jerks, 115/75

30 medicine-ball step-ups, 20 lb./14

10 clean and jerks, 135/95

30 medicine-ball step-ups, 20 lb./14

5 clean and jerks, 155/115

30 medicine-ball step-ups, 20 lb./14

5 clean and jerks, 185/135

Time cap: 20 minutes 

55+ RX

For time:

30 box jumps, 24 in.

15 clean and jerks, 95 lb.

30 box jumps, 24 in.

15 clean and jerks, 115 lb.

30 box jumps, 24 in.

10 clean and jerks, 135 lb.

30 medicine-ball step-ups, 20 lb.

10 clean and jerks, 155 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 185 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 205 lb.

Time cap: 20 minutes

55+ scaled

For time:

30 box jumps, 20 in.

15 clean and jerks, 45 lb.

30 box jumps, 20 in.

15 clean and jerks, 65 lb.

30 box jumps, 20 in.

10 clean and jerks, 85 lb.

30 medicine-ball step-ups, 20 lb.

10 clean and jerks, 105 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 125 lb.

30 medicine-ball step-ups, 20 lb.

5 clean and jerks, 145 lb.

Time cap: 20 minutes 

>>Modifications will be given