MetCon / Strength & Power / Strength & MetCon 11.15.13

 

Steve S., Michele M. and Josh P. working on Clean & Jerks

Steve S., Michele M. and Josh P. working on Clean & Jerks

MetCon:

For time:
50 DB Snatches (40/25# alternating)
100 Double Unders (4:1)
Row 500 m.
100 Jumping Pull ups
50 Wall Ball shots (20/16#)

Strength & Power:

Snatch: 2/60%, 2/70%, 2/80%, Heavy single
Clean & Jerk: 2+1/60%, 2+1/70%, 2+1/80%, Heavy single
Back Squat: 5 x 3/70%
SLDL: 5 x 3

Strength & MetCon:

Front Squat: 5-5-3-3-1
KB Swings: AMRAP 3:00
+
3 rounds for time of:
Row 500 m.
25 Push ups (hand release)

Posted in Arlington Heights WOD, WOD.