AC Met Con
Warm Up
2 ROUNDS
100m Run
10 Scap Pull-Ups
5/5 DB Arnold Press
:20 Tuck Hold
1-2 ROUNDS
100m Run
10 Small Kip Swings
5/5 DB Push Press
10 Tuck-Ups
Skill
EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press + 3 Push Jerk (Light)*
*Keep Light & Focus on Cycling. Build little-by-little each set.
Workout
FOR TIME
400m Run
Immediately Into
18-15-12-9
Toes to Bar
Shoulder to Overhead