AC Met Con
Warm Up
3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**
*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts;
Round 3 Perform 5 Muscle Cleans
Skill
Back Squat
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Workout
FOR TIME
5 ROUNDS
8 Hang Squat Cleans
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees