AC Met Con
Warm Up
ON A 5:00 HARD CAP
1 ROUND
10 Scap Push-Ups
8 Alt. Groiners
10 Push-Up to Pike
8 Squat Jumps
2-3 ROUNDS
6 Barbell Deadlifts
6 Barbell High Pulls
6 Barbell Strict Press
Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy Complex of:
1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH
HERO WORKOUT
«DT»
5 ROUNDS FOR TIME
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks