Week 4. A progressively heavy workout that is challenging, fun and very rewarding!

WOD

” 20.4 ”

30 box jumps
15 clean and jerks (42.5/29)
30 box jumps
15 clean and jerks (61/38)
30 box jumps, 24 in.
10 clean and jerks (83/52)
30 single-leg squats
10 clean and jerks (102/65)
30 single-leg squats
5 clean and jerks (124/80)
30 single-leg squats
5 clean and jerks (143/93 )

Time cap: 20 minutes

See the whiteboard for scaled loads/standards

 

PERFORMANCE
“Open 20.4”
AMRAP 20
30 Single-Dumbbell Box Step-ups (50/35)
20 Single-Dumbbell Hang Clean & Jerks (50/35)
30 Box Jumps (24″/20″)
20 Single-Dumbbell Hang Clean & Jerks (50/35)

FITNESS
“Open 20.4”
AMRAP 20
30 Single-Dumbbell Box Step-ups (35/25)
20 Single-Dumbbell Hang Clean & Jerks (35/25)
30 Box Jumps (24″/20″)
20 Single-Dumbbell Hang Clean & Jerks (35/25)