Strength: 8min EMOM
1 Hang Clean+ Jerk
1 Power Clean and Jerk
Conditioning: Open WOD 20.4
For time: RX (20min Cap)
30 box jumps, 24 in. 15 Power clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85 30 box jumps, 24 in.
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
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SCALED: (20min Cap)
For time: 30 box jumps(24/20). 15 clean and jerks, 65/35
30 box jumps, 24 in. 15 clean and jerks, 95/55
30 box jumps, 24 in. 10 clean and jerks, 115/75
30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135/95
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155/115. 30 medicine-ball step-ups, 20 lb.