WOD 131004:

BBG

1. 12 minutes to find a heavy (for the day) Triple Snatch from Blocks @ top of knee.
2. 12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.

Strength

1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – 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) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO