AC Met Con
Warm Up
ON AN 8:00 RUNNING CLOCK
2 ROUNDS
5/5 Moose Antlers
10 Slow Scap Pull-Ups
8 Barbell Strict Press
6 Snatch Grip Deadlift
2 ROUNDS
6 Burpees
6 Hang Snatch High Pull*
6 Ring Row
6 Kip Swings
*R2 complete Hang Muscle Snatch
Extended Warm Up
3 SETS
5 TNG Power Snatches*
1 Round of Gymnastic Complex**
*Start Light and end slightly above workout weight.
**1 Rep of Complex…
2 Hips to Rig
+
1 Bar Muscle-Up
-Rest As Needed b/t Sets-
BENCHMARK WORKOUT
«OPEN 19.4»
3 ROUNDS FOR TIME
10 Power Snatches
12 Bar Facing Burpees
-Rest 3:00-
3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up