March 25 - 31 2013 (Open 13.4)

March 25 - 31 2013 (Open 13.4)

Monday:
AM:  Sq PT:  Sprints.
PM: BHCF

5 strict pullups
10 deadlifts (225/155)
15 pushups

4 rounds

3:58 rx Tuesday 1) EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75% (185lbs) Then, when the clock hits 5:00- 2 minute AMRAP of: Clean & Jerks (full) @ 75% (155lbs x8) *Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Strength 1.) LBBS 1X5 @ 275, 2X3 @ 305 Wednesday. Rest. Thursday. Rest. Friday. 13.4 prep For 3 mins every 30 secs 1 C&J and 2 T2B @ 65% (155lbs) Last set do 3 C&J and 6 T2B ... 10-9-8-7-6-5-4-3-2-1 Backsquat 135lbs Burpees Time: 7:18rx Saturday 13.4 Movement Prep then: 7min AMRAP 3 C&J @135 3 T2B Add 3 reps per movement per round. Score: 73 reps. (13/15 C&J) Sunday Front squat warm up Skill/Strength: Cleans 135lbs - squat, high hang, power 155lbs - power, high hang x2 165lbs - power, hang 185lbs - power, hang 205lbs - power, hang 215lbs - power, hang