Strength & Power WOD/ MetCon WOD 11.10.11

Strength & Power:

Be sure to achieve full extension on the squat clean otherwise power will not me maximized. (Picture courtesy of Catalyst Athletics)

Squat Clean Form & Technique
Squat Clean
3 Attempts at Max Weight of Barbell Complex:
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Ups (Hands on Bar)
*6 reps of each exercise (scale weight to maintain form)



Rowing/GHD Form & Technique Work
For Total Reps:
Tabata Style (:20 on/ :10 off) 4:00 min total at each:
Rowing – (cal)
Rest 1 Min.
Air Squats
Rest 1 Min
Ball Slams (20/15)
Rest 1 Min.
GHD Sit Ups
Rest 1 Min.
Push Ups (Hands Release)


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Posted in Arlington Heights WOD, Axis WOD, WOD.