130328 ~ The Eve of 13.4!

130328 ~ The Eve of 13.4!

Coming off a crazy night of Front Squat Pr's!! congratulations to all who managed to crush my score...no worries...I will be coming for you!

A reminder to all athletes that we will be running 13.4 on Friday March 29th only!!  If you cannont make it in on Friday, please let us know ASAP so we can make other arrangements for you to be judged!  13.4 is made for us!  Let's make a splash!! Go Canucks!!

Skill:

Every 30 seconds for 4 minutes:

1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3:00 to complete:

3 X ME UB (unbroken) Snatches @ 75%

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Conditioning:

For Time:

50 Walking Lunges (steps)
20 OHS 95/65#
20 C2BPullups

50 Walking Lunges (steps)
15 OHS 95/65#
15 C2B Pullups


50 Walking Lunges (steps)
10 OHS 95/65#
10 C2B Pullups

***For 13.4 Competitors Only***

1. 15-20 min light restorative  row

2. T2B Progression (watch the video for reference)

http://www.youtube.com/watch?v=FRTJBpsqeDM

2. EMOM 5 min

    3 - Power Cleans @ 50% 1 RM

3. EMOM 5 min

    3 Push Jerks @ 50%

4. 4min Amrap   

3 C&J (135/95) ** Fast bar movement!! Touch and Go reps!)

3 T2B

30s rest

5. Shoulder and hip mobility (aka....Lacrosse ball and foam roller!)

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