Fri Feb 6

Train/Move
CrossFit Open 20.4 (20 Min Cap):
30 Box Jumps @ 24/20
15 Clean & Jerks @ 95/65
30 Box Jumps @ 24/20
15 Clean & Jerks @ 135/85
30 Box Jumps @ 24/20
10 Clean & Jerks @ 185/115
30 Alternating Pistols
10 Clean & Jerks @ 225/145
30 Alternating Pistols
5 Clean & Jerks @ 275/175
30 Alternating Pistols
5 Clean & Jerks @ 315/205

Warm-up
3 Min Echo Bike
THEN, 2 Sets, building:
10 Front Rack Openers
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Cleans

THEN:
6 Box Jumps
3 Clean & Jerks (light)
6 Box Jumps
3 Clean & Jerks (moderate)
6 Step-ups
3 Clean & Jerks (heavy)
6 Step-ups
3 Clean & Jerks (extra heavy)
6 Step-ups

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Stimulus
Select weights that are challenging but you are able to complete the reps in a timely manner. Work with the final weight in mind and then reverse engineer weights for the first five rounds of clean and jerks. Option to do air squats instead of box jumps, step-ups or lunges instead of pistols