11/1/19- 20.4

20.4 In House Open Submission Form: Click here

Ant D.

20.4

For time:

30 box jumps, 24 in.

15 clean and jerks, 95 lb.

30 box jumps, 24 in.

15 clean and jerks, 135 lb.

30 box jumps, 24 in.

10 clean and jerks, 185 lb.

30 single-leg squats

10 clean and jerks, 225 lb.

30 single-leg squats

5 clean and jerks, 275 lb.

30 single-leg squats

5 clean and jerks, 315 lb.

Time cap: 20 minutes

Optional Work 3 rounds 2:00min Stations No Rest between stations 1:00 Rest Between Rounds Station 1 400m Run Rest Remainder Station 2 30 Double DB Snatch Rest Remainder Station 3 30 Wall Balls Rest Remainder Station 4 1:00 hollow rock hold 1:00 Glute Bridge Hold

NOVEMBER BENCHMARKS SKI ERG For time: 500m Max Strict Press *from a rack NO Legs (To be completed separately) 20.4 In House Open Submission Form: Click here Wear your costume to receive your team point for 20.4. You do not have to workout in the costume however you must wear it to the gym!