11/1/2019

Functional Fitness

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20.4 is here. It’s a pretty good one. The key here is to keep your heart rate low during the BJ’s/pistols and save your effort for the clean and jerk’s. You should be able to go pretty fast through the first 3 sets, so make sure you’re saving a little for when the bar gets heavy. Consider wearing lifters if you’re more comfortable wearing lifters for the cleans. Quick singles are probably smart at 135, but you should be able to touch and go the first bar.

A/B mandatory. C/D optional.

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A. 20.4

For time (20 min cap):

30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 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)

B. Accessory

Band pull apart 3x20
Sorenson hold 3x30s
Strict ring dip 3x10

C. Work Capacity

Run 4x800m, rest 2:00

D. Strength

DL 5x3 @80%

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