OL BBG + 13.3 Prep

BB Gymnastics

1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest
60-90 sec.
Subbed 7x2 High Hang Snatch - up to 155# (haven't done High Hang
Snatch doubles very much but I know I've never done 155# for a double
so I'm calling it a PR since I haven't had one in a while)

2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest
possible, rest 60-90 sec.
Subbed 7x2 High Hang Clean + 1 Push Jerk - up to 185# (High Hang
Cleans are awkward)


Subbed DCF WOD 130321 - 13.3 Prep for OL Conditioning

FYI, Open WOD 13.3 is:

12 min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups

So we did the following:

20 minutes of VMO and internal rotation mobility
10 minutes of Muscle Up practice

Then with a continuous clock

4 Rounds:
30s Wall Balls
30s Rest

4 Rounds:
30s Double Unders
30s Rest

10 min OTM:
Even minutes: 5 Wall Balls + 10 Double Unders
Odd minutes: 3 Muscle Ups


13.3 is a repeat of 12.4 from last year. I got 1 Muscle Up last year -
shooting for 10 this year.