November 2, 2019

By November 1, 2019Workout of the Day

WOD

AMRAP in 20 Minutes

10 Box Jumps 24/20″
5 Clean & Jerks 135/95 lb
10 Alternating pistols or medicine ball step ups
5 Clean & Jerks 135/95 lb

Workout notes

Today’s workout looks a little different than 20.4, but you will have a chance to work on the same movements without the heavy barbell increases.  There are three movements to tackle in each round. We’ll start with a small set of box jumps and five clean and jerks before finishing each round with a set of one legged squats or medicine ball step ups then another set of clean and jerks.  One legged squat or “pistol” is a difficult movement that requires a log of unilateral strength and mobility to pull off.  Test out the movement during warm up by starting with a narrow stance squat and eventually working up to an assisted one legged squat.  You can use your box as a target or grab a squat rack post or set of rings for assistance.  If mobility is too much of an issue scale to alternating step ups to keep the stimulus as close as possible.

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