AC Met Con
Warm-Up
AMRAP x 4 MINUTES
8 Alt. Box Step Overs
8 KB Deadlifts
4 Box Jump Overs
4 Russian KB Swings
Into…
1-2 ROUNDS*
6 Snatch Grip Deadlifts
6 Snatch Grip Upright Rows
6 Hang High Pulls
6 Behind the Neck Snatch Grip Push Press
*Option to use PVC or Barbell
Strength
EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch
*Start Light and build to Moderate.
Workout
AMRAP x 16 MINUTES
10 Hang Power Snatch
20 Box Jump Overs
20 Russian KB Swings
10 Chest to Bar Pull-Ups