MetCon WOD/ Strength & Power WOD 12.21.11

MetCon:

KB/DB Snatch Form & Technique

Jason setting up before pulling a 500 lb PR Deadlift. LIGHTWEIGHT!!!

+
AMRAP in 20:00
30 Double Unders (4:1)
20 Stick Jumps (20/16)
10 KB Snatches (50/30) (5 on each arm)

Strength & Power:

Clean & Jerk Form & Technique Work
+
In 20:00 work up to a heavy 1 rep Clean & Jerk
+
“Grace”
For Time:
30 Clean and Jerks (135/95)

 

They’ll Never Take Us Alive (Strength & Power Message)

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.