AC MetCon
Warm Up
3 SETS
:30 Active Bar Hang
8 Kip Swings
8 Slow Tuck-Ups
8 Barbell Deadlifts
8 Barbell High Pull
8 Barbell Hang Muscle Clean
Skill
3 SETS
3 Hang Power Cleans*
Then immediately Into
5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar
-Rest 1:00 b/t Sets-
*Increase weight on Power Clean Each Set. Athletes can come down between movements.
Workout
FOR TIME
30 Toes to Bar
7 Hang Power Cleans
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts