MetCon / Strength & Power / Strength & MetCon 08.12.13

Nothing like 100 Assisted Pullups for time to finish a Sunday Morning Boot Camp workout.

Nothing like 100 Assisted Pullups for time to finish a Sunday Morning Boot Camp workout.

MetCon:

Clean & Jerk technique work: 1-1-1-1-1
+
5 rounds for time:
5 Clean & Jerks (135/95#)
5 Front Squats
10 Deadlifts
10 Bar hop Burpees

Strength & Power:

Clean & Jerk: 2+1 (2 cleans, 1 jerk)@60%, 2+1@70%, 2+1@75%,2+1@80%, 2+1@80%
Hang Power Snatch: 3@50%, 3@60%, 3@65%, 2@70%
Back Squat: 4@60%, 4@70%, 4@75%, 4@75%, 3@80%, 3@80%
Behind-the-neck Push Press: 3@50%, 3@60%, 3@65%, 2@70%, 2@70%

Strength & MetCon:

Clean & Jerk: 1-1-1-1-1
+
Front Squats: 8-8-8-8
+
8:00 AMRAP
10 Wall Ball Shots (20/16#)
10 Anchored Sit Ups
10 Ball hop Burpees

Posted in Arlington Heights WOD, Axis WOD, WOD.