AC Met Con
Warm Up
AMRAP x 6 MINUTES
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans
Extended Warm Up
«REVERSE TABATA»
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.
Workout
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30.
Each set of DU is counted as 1 Rep.
Total Reps in 1 Round = 65