MetCon WOD/ Strength & Power WOD 12.09.11

MetCon:

 In 10:00 Minutes find your max handstand hold time.

Big Mike making his presence known.

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Squat Clean/Push Press Form & Technique
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For Time:
21-15-9
Squat Cleans (95/65)
Push Press (95/65)
Barbell Lateral Hops

Strength & Power:

Front Squat
5-5-5-5-5-5 (All 6 sets of 5 are performed at 80-85% of 1RM, 2-3 min off between)
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Power Clean Form & Technique Work
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Perform 2 Power Cleans on the minute each minute for 12:00 minutes.
(Load is 80% of 1 RM)

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.