MetCon / Strength & Power 12.26.13

 

Nothing like a little holiday competition!

Nothing like a little holiday competition!

MetCon:

Tabata Intervals (8 x (:20 on / :10 off)):
Push ups – hand release, no kneecaps touching
Squats – bottom-to-bottom
(2:00 between movements)

+

3 rounds for time:

20 Stick Jumps (24/20″)
20 Pull ups
20 AbMat Sit ups

Strength & Power:

Clean & Jerk: 2+1/60%, 2+1/65%, 2+1/70%, 2+1/75%2+1/80%, 2+1/RM
Clean Pull: 3/100%, 3/105%, 2 x 3/110%
Front Squat: 2/70%, 2/75%, 2/80% 2/85%, 2RM
SLDL: 3 x 5

Posted in Arlington Heights WOD, WOD.