AC Met Con
Warm Up
EMOM x 8 MINUTES
MIN 1 – :40 Single Unders*
MIN 2 – 10 Cossack Squats + 10 Slow Air Squats
MIN 3 – :40 Inchworm + Push-Up
MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans
*Switch to DU in the Second Round
Skill
5-5-3-3-3
Back Squat*
*Start Moderate and Build to Moderate Heavy
Workout
AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders
*Bar comes from the floor.
Cool Down
FOR RECOVERY
3:00 Olympic Wall Squat
2:00 Frog Stretch