AC Met Con
Warm Up
ON A 8:00 RUNNING CLOCK
200m Run
2 ROUNDS
10 Up Downs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press
1-2 ROUNDS (Time Permitting)
10 Burpees
5 Cuban Presses
10 Hang High Pulls
20 Slow Elbow Punches
Strength
ON A 15:00 RUNNING CLOCK
Build to a Heavy weight of the below complex
1 Power Clean
+
1 Hang Power Clean
+
1 Split Jerk
BENCHMARK WORKOUT
“GRETTEL”
10 ROUND FOR TIME
3 Clean & Jerks
3 Burpees Over Bar