WOD 130913:

BBG

Compare 1&2 to 130809.

1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.

2a) Front Squat: 4X5@60% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO