20.4 is here!!!!!
Refresh blog in am for first thoughts, strategies and updates.
10 min of mono work to loosen up
10-15 of activation / movement prep
3 rds strict Cindy
2 rds of, 400m run + 20 kb swings 35/26 + 10 muscle clean and press 75/53
Rest and set up
Movement prep; practice timing out some box jumps and loosen up for pistol prep
Clean and jerk
As you climb, hitting some sets of TnG 22.214.171.124 and into singles climbing to 70-75% of max clean and jerk. As you climb work all forms of clean and jerk and specific to athletes plan of attack for 20.4 later on
12 cal bike
6 box jumps 30/24
3 tng clean and jerks
Rest 2 min ; ascend each round weight feeling it out
10 min cool down flush