AC Met Con
Warm Up
2 ROUNDS
100m Jog
10 Up-Downs
8 Scap Push-Ups
8 Alt. Groiners
8 Air Squats
2 ROUNDS
100m Run
5 Burpees*
12 Alt. Elbow Punches
6 Strict Press w/ :01 Pause OH
6 Barbell Front Squats
*Rnd 2 complete Burpees Over the Bar.
Strength
ON A 10:00 RUNNING CLOCK
Build to a 1-Rep Heavy Thruster*
*Thruster-Jerk is not an option.
BENCHMARK WORKOUT
«HAYMAKER»
4 SETS
ON A 3:30 RUNNING CLOCK
200m Run
10 Burpees Over the Bar
4 Thrusters *
-Rest Remaining Time-
*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.