MetCon / Strength & Power / Strength & MetCon 11.25.13

Saturday Snatches and Double Unders.

Saturday Snatches and Double Unders.

MetCon:

Turkish Get Up technique work:
+
15:00 AMRAP:
12 KB Swings (50/30#)
12 Goblet Lunges (50/30# in place)
12 Hand release Push Ups

Strength & Power:

Due to the Holiday week, we’ll post all three days of the cycle at one time:

Day one:
Power Clean: 3/70%, 3/75%, 3/80%, 3RM
Push Jerk: 3/60% (of Split Jerk), 3/65%, 3/70%, 3RM
Overhead Squat: 3/70%, 3/75%, 3/80%, 3RM

Day two:
Power Snatch: 3/70%, 3/75%, 3/80%, 3RM
Snatch High Pull: 3 x 3/75% (of Snatch), 2 x 3/80%
Snatch Push Press + Overhead Squat: 5+1/70% (of OHS), 5+1/75%, 5+1/80%, 5+1 Max.

Day three:
Snatch: 2/60%, 2/70%, 1/80%, Heavy single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, Heavy single
Back Squat: 3/70%, 3/75%, 3/80%, 3/85%, 3RM
SLDL: 5 x 3

Strength & MetCon:

Deadlift: 3-3-3-3
+
Bench Press: 5-5-5-5
+
3 rounds for time:
30 Double Unders
20 KB Swings (50/30#)
10 Pull ups

Posted in Arlington Heights WOD, WOD.