AC Met Con
Warm Up
1 ROUND (8:00 CAP)
1:00 Cardio EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
1 ROUND
:45 Cardio Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
1 ROUND
:30 Cardio Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
Skill
EVERY 1:30 x 7 SETS*
2 Power Cleans + 1 Jerk
*Build up to a Moderate-Heavy weight.
Workout
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Cardio
Max Clean and Jerks with time remaining
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.