53A95753-CC91-4326-9D09-BB31FBE4815B

Jueves 11 Noviembre

AC Met Con

Warm Up
ON A 8:00 RUNNING CLOCK
1:00 Row (EZ)
1:00 Row (Moderate)
Immediately Into
2 SETS (5:00 Cap)*
10 Alt. Groiners
10 Hang Position to Tall Shrug
10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)
10 Behind the Neck Snatch Grip Shoulder Presses
*Set 1 w/ PVC & Set 2 option for Barbell
Workout
FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch
Burpee Over Bar
*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups

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