AC Met Con
Warm Up
ON A 9:00 RUNNING CLOCK
6 SETS (:20 ON / :10 OFF)
Cal Bike
1 ROUND
8 Clean Deadlift
8 Upright Rows
16 Alt. Elbow Punches
8 Hang Muscle Cleans
1 ROUND
10 Ring Rows
8 Scap Pull-Ups
8 Small Kip Swings
6-8 Jumping Pull-Ups
Strength
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Hang Squat Clean
*Start Moderate and build to a heavy weight.
Workout
AMRAP x 16 MINUTES
30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans