MetCon / Strength & Power 12.19.13

 

Best of luck and safe travels to our good friend and in-house photographer, Josh P. Have fun in New Zealand!

Best of luck and safe travels to our good friend and in-house photographer, Josh P.
Have fun in New Zealand!

MetCon:

Clean and Thruster Form and Technique Work
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In 10:00 Min. work up to a moderately heavy thruster weight (around 70-80 % 1RM)
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5 sets for Total time of:
10 Burpees
15 Thrusters (75/55#)
20 KB Swings (50/30#)

Rest 2:00 Min Between Sets

(Scale reps to 5,10,15 if sets take more than 3:00 min)

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 2+1/75%, 3 x 2+1/80%
Clean Pull: 2 x 3/100%, 2 x 2/105%
Front Squat: 2/70%, 2/75%, 2/80%, 3 x 2/85%
SLDL: 5 x 3

Posted in Arlington Heights WOD, WOD.