AC Met Con
Warm Up
EMOM x 6 MINUTES
MIN 1 – 10 Alt Groiners + Max Wall Sit
MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold
Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Thruster*
*Bar comes from the rack or ground. Thruster or Thruster-Jerk are
both available.
Workout
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster
Burpee Box Jump
*If round of 2/2 is completed, start back at 10/10.