MetCon WOD/ Strength & Power WOD 11.21.11


Thruster/Power Clean/Ring Dip Form and Technique Work


AMRAP in 5:00

10 Thrusters (95/65)

10 Jumping Pull Ups

Rest 3:00

AMRAP in 5:00

10 Push Ups (Hand Release)

10 Calorie Row

Rest 3:00

AMRAP in 5:00

10 Ring Dips

10 Power Cleans (95/65)


Power Clean Progression. Picture via

Strength & Power:

Power Clean/Split Jerk Form and Technique Work


*Barbell Complex (focus is on form!):

Clean Pull (Hip/Shrug)

Clean Hi Pull

Power Clean

Split Jerk

*Men Weights: 75, 85, 95

*Women Weights: 45, 55, 65

*Perform 5 sets at each weight


On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.


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