AC Met Con
Warm Up
ON A 10:00 RUNNING CLOCK
400m Run @ Mod Pace
1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike
1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs
1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press
Skill
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep
BENCHMARK WORKOUT
“PUNCH OUT”
FOR TIME
800m Run
30 Thrusters
30 Lateral Burpees Over Bar