C692CEDC-8F7D-4715-BA24-ED20B20A7007

Miercoles 04 Mayo

AC Met Con

Warm Up
EMOM x 4 MINUTES
MIN 1 – 12 Box Step-Ups + Max Groiner on Box
MIN 2 – 12 Scap Pull-Ups + Max Kip Swings
MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps
MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches

EMOM x 4 MINUTES
MIN 1 – :45 Max Box Jumps
MIN 2 – 6/6 SA Ring Row + Max Kip Swings
MIN 3 – :45 Up-Downs
MIN 4 – 12 Hang Muscle Cleans + Max Hollow Hold

Extended Warm Up
EVERY 3:00 x 4 SETS
3-5 Chest to Bar Pull-Ups
5 Hang Power Cleans*
-Rest with Remaining Time-
*Start Moderate and build slightly past workout weight.

Workout
3 ROUNDS FOR TIME
35 Box Jump Overs
25 Chest to Bar Pull-Ups
15 Burpees
5 Hang Power Clean

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