AC Met Con
Warm Up
3:00 Cal Bike*
2-3 ROUNDS (Time Permitting)
8 Long Lunge + PVC Pass Thru
8 Scarecrow Snatch
8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3)
8 Air Squats w/ :01 Pause at Bottom**
Strength
EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat
*Start Light and build to a Moderate weight.
BENCHMARK WORKOUT
“FANCY NANCY”
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch