MetCon / Strength & Power / Strength & MetCon 12.16.13

 

Might be gettin time for another Trampoline WOD!

Might be gettin time for another Trampoline WOD!

MetCon:

6 rounds, 3:00 AMRAP each round, 1:00 rest between rounds:

3 Power Clean (155/105#)
6 Push Ups
9 Air Squats / 9 KTE

Perform Air Squats on Rounds 1, 3, 5 and KTE on Rounds 2, 4, 6.

Pick up where you left off on the previous round for one total round and rep count.

Strength & Power:

Snatch: 3/60%, 3/65%, 2/70%, 2/75%, 3 x 2/80%
Snatch Pull: 2 x 3/100%, 2 x 3/105%
Back Squat: 3/70%, 3/75%, 3 x 3/80%
Push Press: 5/70%, 5/75%, 3/80%, 2 x 3/85%

Strength & MetCon:

Snatch: 3-3-3-3-3
+
Bench Press: 10-8-6-4
+
EMOM 8:00
7 Jumping Pull ups
5 Goblet Squats (50/30#)
3 Burpees

Posted in Arlington Heights WOD, Uncategorized, WOD.