The clean and jerk is a big focus of this two part workout. We’ll work on positioning, speed, and strength in our opening complex.

After that, we’ll complete our conditioning piece – “Bottom Line” or better known as CrossFit Open WOD “13.4”, one of CFN’s most loved and repeated workout…Over the 7 minutes of work, we’ll climb by 3 reps per round. After the 9’s, you’ll progress to 12-15-18….
Your score it total reps completed at the end of the workout.

STRENGTH 

In 15:00

5 sets of :

3 Position Power Clean +

3 Push Jerk

WOD

” Bottom Line ”

AMRAP 7:
3 Clean and Jerks (60/42.5)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar

Increase by 3 Reps Each Round

AFTER PARTY

Gymnastics Conditioning
AMRAP 7:
1 Pausing Strict Handstand Push-up^
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up^^
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups

Add (1) Rep to Each Movement Until Time Cap

^ Pause for 1 Second with Head on Ground
^^ Pause for 1 Second with Chin over Bar