AC Met Con
Warm-Up
1 ROUND
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Hip Circles
10 Torso Twists
10 Toe Touches
Into…
2-3 ROUNDS (Time Permitting)
30 Single Unders*
10 PVC Pass Thrus
10 Alt. Piked Shoulder Taps
8 Jumping Air Squats**
*R2 complete 10 Single-Single-Double Unders. R3 complete :20 Double Unders.
**R2 & R3 complete 8 Tall Jumps.
Strength
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
*Start Light and build to Moderate.
2.) EMOM x 5 MINUTES
2 Hang Power Snatch*
*Start Moderate and build to Moderate-Heavy.
Workout
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts
8 Hang Power Snatches
6 Handstand Push-Ups