AC Metcon
WARM-UP
3 ROUNDS
30 Calf Raises → 50 Single Unders → 50 Double Unders*
10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB
10 Push Presses W/ Empty Barbell
*This means, RD1 you do 30 Calf Raises,
RD2 you do 50 Singles unders and RD3
you do 50 Double unders.
STRENGTH
4 SETS*
1 Push Jerk+1 Split Jerk
-Rest As Needed b/t Sets-
*Start Moderate and build to at least
WORKOUT
FOR TIME
4 ROUNDS
5 Push Jerks
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks
6 Toes to Bar
30 Double Unders
(Score is Total Time)