MetCon / Strength & Power / Strength & MetCon 08.16.13

Steve S. out for a quick 400 with a DB.

Steve S. out for a quick 400 with a DB.

MetCon:

Turkish Get Up technique work
+
15:00 AMRAP:

12 Single Arm KB Overhead Squats (alt.)
12 Lunges
12 Hand release Push Ups
* Do Not Drop Kettlebells!

Strength & Power:

Power Clean: 3@50%, 3@60%, 3@65%, 3@70%, 3@65%
Hang Power Snatch and Overhead Squat: 1+3@50%, 1+3@60%, 1+3@65%, 1+3@70%, 1+3@70%
Back Squat: 3@60%, 3@70%, 3@80%, 3@80%, 2@85%, 2@85%
Press: 4-4-4-4

Strength & MetCon:

Overhead Squat: 3-3-3-3-3
+
Tabata Push ups
+
3 rounds for time:
Run 250 m.
10 Clean & Jerks (95/65#)

Posted in Arlington Heights WOD, Axis WOD, WOD.