AC Met Con
Warm Up
2 ROUNDS
8 Alt. Samson Stretches
8 Up-Down + 2 Scap Push-Ups
8 Slow Push-Ups (Knee Push-Ups Optional)
:10 Top of the Dip Hold*
:10 Bottom of the Dip Hold*
*Complete both holds on Box.
Into…
2 ROUNDS
6 Clean Deadlifts
6 Cuban Presses*
6 Muscle Cleans
6 Push Press
Extended Warm Up
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.
BENCHMARK WORKOUT “ELIZA & BETH”
FOR TIME
9-7-5
Ground to Overhead
21-15-9
Ring Dips
– Rest 3:00 –
15-12-9
Ground to Overhead
21-15-9
Burpees Over the Bar