Strength & Power WOD / MetCon WOD / Elite Training Camp 04.10.12

Strength & Power:

– Power clean + power jerk – 75% x 3 sets, 80% x 2 sets

– Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1

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3 Rounds for Time:

20 KB Swings (50/30)

10 Pull-Ups

MetCon:

2 Attempts at Max Effort Pull Ups

(Standard: The arms must be fully extended at the bottom.  At the top, the chin must clearly come over the bar at the top.  Those attempts for Record Board will be judged.)

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Malaika, John, and Mary warming up with overhead squats prior to Monday mornings MetCon.

10 Rounds for Total Reps:

AMRAP Double Unders – 45 seconds

AMRAP KB Swings – 45 seconds – (50/30)

Rest 90 seconds

 

Elite Training Camp:

Clean Progressions

Push/Split Jerk

 

Sometimes, It Is Hard

 

Posted in Arlington Heights WOD, Axis WOD, WOD.