AC Met Con
Warm Up
ON AN 8:00 RUNNING CLOCK…
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats
Into…
1 ROUND
8 Upright Rows
8 Barbell Push Press
:20 High Jump Single Unders
10 Wall Ball Push Press
1-2 ROUNDS
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Wall Balls
:20 Double Unders / Double Under Practice
Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 1-Rep Clean & Jerk
Workout
AMRAP x 12 MINUTES*
12 Wall Balls
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk)