AC Met Con
Warm Up
ON AN 8:00 RUNNING CLOCK
3 SETS
10 Banded Pull Aparts 10 Banded Presses 10 Dead Bugs
3 SETS
:30 Bike @ Hard Pace
8/8 SA DB Arnold Press W/ Pause 8/8 SA DB High Pull
12 Up-Downs + Alt. Shoulder Tap*
* Shoulder Tap is 1 per Arm before completing Up-Down.
Skill
3×3*
Split Jerk
-Rest as Needed b/t Sets-
*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect.
Workout
AMRAP x 15 MINUTES
21/16 Cal Bike
7 Shoulder to Overhead
3 Wall Walks