A) 3 sets:
30 Sec hollow body rock
20 Db prone rows
1x Complex-
6 Kb/Db deadlifts
4 Kb/Db Hang power cleans
4 Kb/Db front squats
2 Kb/Db Shoulder to overhead
–
B) “Open 20.4”
For time:
30 Box jumps
15 Clean + jerks @43/29kg
30 Box jumps
15 Clean + jerks @61/38kg
30 Box jumps
10 Clean + jerks @83/52kg
30 Alt pistols
10 Clean + jerks @102/65kg
30 Alt pistols
5 Clean + jerks @124/79kg
30 Alt pistols
5 Clean + jerks @142/93kg
-20min cap-
*Scaled Options*
Men= step ups with 9kg medicine ball instead of pistols and weights @29/43/52/61/70/83kg
Women= step ups with 6kg medicine ball instead of pistols and weights @15/25/34/43/52/61kg
