MetCon / Strength & Power / Strength & MetCon 12.20.13

 

Mike O. feels their pain.

Mike O. feels their pain.

MetCon:

 TGU/Deadlift Form and Technique Work
+
AMRAP in 10:00 of alternating Turkish Get Ups (50/30#)
+
3 Rounds for Time:
12 Deadlifts (225/155#)
24 Box Jumps (24/20″)

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 3/75%, 2 x 3/80%, 2 x 3/85%
Good Morning: 5 x 3

Strength & MetCon:

Front Squat: 5-5-3-3-3-1-1
+
KB Swings: 3 x max. unbroken (100 cap.)
+
15-12-9 reps of:
Overhead Plate Lunge Steps (45/25#)
Plate Jump Burpees

Posted in Arlington Heights WOD, WOD.