For Time (20 cap): 30 Box Jumps (24/20) + 15 Clean and Jerks (95/65), 30 BJ + 15 C&J (135/85), 30 BJ + 10 C&J (185/115), 30 Single-Leg Squats + 10 C&J (225/145), 30 SLS + 5 C&J (275/175), 30 SLS + 5 C&J (315/205).
Primary movement: Box/Pistols/C&J Ladder
Open 20.4 stacked two Open firsts into one ascending monster: pistols made their debut, and the clean and jerk ladder reached a Games-worthy 315/205. Box jumps guard the early bars, single-leg squats guard the late ones, and the barbell just keeps growing. It's three workouts wearing one score: a conditioning opener, a skill checkpoint at the pistols, and a strength summit that only the genuinely strong visited before the cap.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 90 (into bar 3) | 85 |
| intermediate | 125 (into pistols) | 120 |
| advanced | 160 (into 275) | 150 |
| elite | 180 (finish) | 180 |
Total reps in 20 minutes (full workout = 180).
Move through the first two bars like a metronome - step-down box jumps, C&J in quick singles from 135/85 on. The pistols are a rhythm gift if you have them (alternate steadily, use the free arm) and a season-defining checkpoint if you don't. From 225/145, it's a weightlifting meet with a countdown: full setup, hook grip, drop and breathe twice between singles. Respect the jump to each new bar with one deliberate practice-free moment of plate math done in advance.
Scaled: step-ups, lighter C&J ladder, pistols to a box.
Log every result, see your progress over time, and know exactly where you stand.