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Workout 20.4


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

The above workout weights are applicable for the following CFSiD Divisions:
Elite Individuals
Elite Teams
Masters Male 35-39
Masters Male 40-44
Masters Male 45-49
Masters Male 50-54
Masters Female 35-39
Masters Female 40-44
Masters Female 45-49
Masters Female 50-54


The below workout is applicable for the following CFSiD Divisions:

Masters Male 55- 59 
Masters Male 60+
Masters Female 55-59
Masters Female 60+

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 115/75 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 135/95 lb.
30 medicine-ball step-ups, 20/14 lb.
10 clean and jerks, 155/105 lb.
30 medicine-ball step-ups, 20/14 lb.
5 clean and jerks, 185/125 lb.
30 medicine-ball step-ups, 20/14 lb.
5 clean and jerks, 205/145 lb.
Time cap: 20 minutes

Workout 20.4 Movement Standards and Description

IT IS A MANDATORY REQUIREMENT FOR ALL DIVISIONS TO SUBMIT A VIDEO SUPPORTING THEIR 20.4 SCORE IN LINE WITH THE BELOW DEADLINE

SUBMISSION DEADLINE TUESDAY 5TH NOVEMBER 12:00am GMT

Submit your Score


full workout details – Games Site