MetCon / Strength & Power / Strength & MetCon 04.10.13

Four minutes of rowing for calories is no sweat for these intrepid oarsmen.

Four minutes of rowing for calories is no sweat for these intrepid oarsmen.

MetCon:

Hang Squat Clean Form & Technique
+
4 Rounds for Total Time:
10 Hang Squat Cleans (135/95#)
20 Squat Jumps
30 Switch Lunges (15 each leg)
Rest 3:00

Strength & Power:

Hang Squat Clean
Press
Squat (choice)

Strength & MetCon:

Deadlift: 3-3-3-3-3
+
Push Press 3-3-3-3-3
+
3 rounds for time:
1 lap Broad Jumps (# of jumps = X)
X Burpee Box Jumps
X Pull ups

Posted in Arlington Heights WOD, Axis WOD, WOD.