Friday, December 2nd

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Strength: EMOM 8 Even: 3 Front Squats from floor at 80% of 1RM C&J Odd: 50 DU/50 SU

EMOM – Short EMOM to warm up and get our heart rate primed for our longer open workout today. Lets cap the DUs or attempts at 45 seconds today, giving us 15 seconds to get ready for our squats. First rep can be a squat clean.

Open 20.4 For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 lb. 30 box jumps, 24 in. 15 clean and jerks, 135/85 lb. 30 box jumps, 24 in. 10 clean and jerks, 185/115 lb. 30 single-leg squats 10 clean and jerks, 225/145 lb. 30 single-leg squats 5 clean and jerks, 275/175 lb. 30 single-leg squats 5 clean and jerks, 315/205 lb. Time cap: 20 minutes

20.4 – Scaled version below: For time: 30 box jumps, 24 in. 15 clean and jerks, 65/35 lb. 30 box jumps, 24 in. 15 clean and jerks, 95/55 lb. 30 box jumps, 24 in. 10 clean and jerks, 115/75 lb. 30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135/95 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 155/115 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 185/135 lb.