AC Met Con
Warm Up
AMRAP x 3 MINUTES
10 Lunges with PVC Pass Through
10 PVC RDL
10 Slow Tuck-Ups
10 Push-Up to Pike
Into…
AMRAP x 4 MINUTES
8 Kip Swings
8 Strict Knee Raises
8 Barbell Back Squats
8 Barbell Behind the Neck Press
Skill
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch +
1 Power Snatch
*Start Light-Moderate and build up to a
Moderate-Heavy weight
Workout
1.) AMRAP x 8 MINUTES
3 Power Snatches
6 Alt. Back Rack Lunges
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
6-9-12-9-6
Power Snatches
Alt. Back Rack Lunges
Toes to Bar