A) Bench Press
C) Mobility and Review Clean & Jerk
B) CrossFit Games WoD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 (Masters – 115/65) pound Clean and jerk, 3 reps
135/95 pound Clean and jerk, 6 reps
135/95 pound Clean and jerk, 9 reps
135/95 pound Clean and jerk, 12 reps
135/95 pound Clean and jerk, 15 reps
135/95 pound Clean and jerk, 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
The barbell begins on the ground. Touch and go is permitted. No bouncing.
The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.