10/28/2013 OPEN 13.4 CnJ and T2B Strength Front Squats

WOD 13.4…7 min Amrap

3 Clean and Jerks 135/95-Competiton Group—115/65 Metcon Group

3 Toes to Bar

6 CnJ

6 T2B

9 CnJ

9 T2B…and on up until the 7 minutes is through.

If you cannot go 135/95 don’t worry, do less weight, PERFECT FORM, and go FAST!

Strength

5x4x3x2x1 Front Squats…Get HEAVY.

POST

3 x Max rep Strict Pullups, One Band heavier than you normally use.

If you HAVE Strict Pullups already…use RED!!!

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