Open prep

General prep
5 mins
Mobility (for pistols if needed)
Hips, ankles, quads etc.
+
3 sets
10 cal airbike
20 sec side plank L
20 sec side plank R
6 goblet squats 2 sec pasue at bottom
30 singles
+
3 sets
6 box jumps
6 alt pistols
+
3 sets
2 power clean and Jerk 70% of max (singles)
60 sec rest
+
6-8 mins
to build to a tough squat clean and jerk about 80% feel good

rest 5-10 mins

Open 20.4

For time:
30 box jumps, 20/24
15 clean and jerks, 65/95
30 box jumps,
15 clean and jerks, 85/135
30 box jumps,
10 clean and jerks, 115/185
30 single-leg squats
10 clean and jerks, 145/225.
30 single-leg squats
5 clean and jerks, 175/275
30 single-leg squats
5 clean and jerks, 205/315

Time cap: 20 minutes