AC Met Con
Warm Up
EMOM x 6 MINUTES
MIN 1 – :40 Bike @ Mod-Hard Pace
MIN 2 – :20 Plate Deadlift + :20 Step-Ups*
MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up
*Switch to Plate Ground to Overhead and Box Jump on Second Round
Skill
ON A 12:00 RUNNING CLOCK.
Build to a Heavy 3-Rep TNG Power Clean
BENCHMARK WORKOUT “THE HILLS HAVE THIGHS”
EMOM x 24 MINUTES
MIN 1 – Complete 1 Round*
MIN 2 – Max Cal Bike
MIN 3 – Rest
*1 Round:
1 Power Clean
4 Box Jumps
12 GTOH