AC Met Con
Warm-Up
2 ROUNDS
8 Scap Pull-Ups
8 Tuck-Ups
8 BB Upright Rows
10 BB Elbow Punches
5/5 Single Arm Ring Rows
Into…
2 ROUNDS
10 Kip Swings
10 V-Ups
10 BB Clean Deadlift
10 BB Hang Muscle Cleans
5 Jumping Pull-ups w/ Negative On The
Way Down
Strength
1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*
*Start Light and build to Moderate.
2.) EMOM x 5 MINUTES
2 Hang Power Cleans*
*Start Moderate and build to workout
weight.
Workout
AMRAP x 15 MINUTES
1-2-3-and so on…
Hang Power Cleans
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar