AC Met Con
Warm Up
1 ROUND W/ BAND
1:00 EZ Row
10 Banded Pass Throughs
10/10 Lateral Banded Walk*
10 Alt. Cossack Squat
1 ROUND W/ BAND
:45 Mod Row
10 Banded Pass Through in Squat Stance**
10 Band Front to Lateral Raise***
10 Banded OH Squat
1 ROUND W/ BARBELL
:30 Hard Row
5 Behind the Neck Snatch Grip Press
5 Sots Press
5 OH Squat
*Step into the Band and Place the Band overhead and behind the neck. Walk to theleft 10 steps, then walk to the right 10 steps.
**Sit at the bottom of a Squat and perform Pass throughs with the band
***Step into the band, hold the top of the band in both hands, raise the hands straight up OH and then pull apart, stopping with the band behind the neck
Skill
3×3*
Squat Snatch
-Rest as Needed b/t Sets-
*All working sets should be Light…about
70-75% of 1-Rep Snatch. This is Deload week, keep mechanics perfect.
Workout
EVERY 3:30 x 4 SETS
500/400m Row
10 Hang Squat Snatch
-Rest Remaining Time-