MetCon / Strength & Power / Strength & MetCon 12.30.13

Kristen and Coach Kate holding L sits for time.

Kristen and Coach Kate holding L sits for time.

MetCon / Strength & MetCon:

Snatch: work up to a heavy single
+
 “Bergeron Beep Test”

EMOM for as long as possible:
7 Thrusters (75/55#)
7 Pull ups
7 Burpees

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

Strength & Power:

Snatch: 2/75%, 1/80%, 3 x 1/85%
Clean & Jerk: 1+1/75%, 1+1/80%, 1+1/85%
Clean Pull: 2/90%, 2 x 2/95%
Back Squat: 3/75%, 2/80%, 2 x 2/85%

Posted in Arlington Heights WOD, WOD.