AC Met Con
Warm Up
2 ROUNDS
12/10 Cal Row
50 Single Unders
10 Barbell Strict Press w/ :01 Pause OH
Into
2 ROUNDS
12 Alt. Back Rack Elbow Punches
10 Up-Downs
8 Barbell Push Press
6 Tall Jumps w/ :01 Pause in Catch*
*Jump up tall, fully extending the hips, and land in a Quarter-Squat
stance.
Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk
Workout
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk
*Alt. Cal Option: 30-24-15-8