2 rounds as warm-up:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:30 relaxed hang from bar
+
10:00 movement prep/practice
Option 1, 20.4 RX, for time w/20:00 cap:
30 box step-ups, 24/20
15 clean & jerks, 95/65
30 box step-ups
15 clean & jerks, 135/85
30 box step-ups
10 clean & jerks, 185/115
30 alternating pistols
10 clean & jerks, 225/145
30 alternating pistols
5 clean & jerks, 275/175
30 alternating pistols
5 clean & jerks, 315/205
OR
Option 2, 20.4 scaled, for time w/20:00 cap:
30 box step-ups, 24/20
15 clean & jerks, 65/35
30 box step-ups
15 clean & jerks, 95/55
30 box step-ups
10 clean & jerks, 115/75
30 alternating pistols
10 clean & jerks, 135/95
30 alternating pistols
5 clean & jerks, 155/115
30 alternating pistols
5 clean & jerks, 185/135
OR
Option 3, something close to 20.4, for time w/20:00 cap:
30 alternating reverse lunges
16 alternating DB snatches, light
30 alternating reverse lunges
16 alternating DB snatches, light
30 alternating reverse lunges
12 alternating DB snatches, moderate
30 alternating reverse lunges w/med ball on shoulder
12 alternating DB snatches, moderate
30 alternating reverse lunges w/med ball on shoulder
8 alternating DB snatches, tough
30 alternating reverse lunges w/med ball on shoulder
8 alternating DB snatches, tough
*due to the massive amount of plates required for the options 1 & 2, those will be reserved for those registered in the Open
+
10:00 coach-led mobility
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