MetCon / Strength & Power / Strength & MetCon 12.23.13

Winter Wonderland WOD in full swing.

Winter Wonderland WOD in full swing.

MetCon:

Push Press: 3-3-3-3-3 (build to 3RM)
+
EMOM 12:00*
1 Power Clean (75% of 3RM from above)
3 Push Press
5 Front Squats
+
75 Dbl. Unders or 300 Singles for time (5:00 cap)

*Sit out next round if unable to complete.

Strength & Power:

Snatch: 3/60%, 3/65%, 2/70%, 2/75%, 2/80%, 2RM
Snatch Pull: 3/100%, 3/105%, 2 x 3/110%
Back Squat: 3/70%, 3/75%, 3/80%, 3RM
Push Press: 3/70%, 3/75%, 2/80%, 1/85%, 1RM

Strength & MetCon:

Same as MetCon!

Posted in Arlington Heights WOD, WOD.