AC Strength & Conditioning
Warm Up
AMRAP x 8 MINUTES
10 Tempo Air Squats (22X11)
8 Scap Pull-Ups
10 Slow Tuck Ups
8 Kipping Swings
20 Calf Raises
Skill
Back Squat*
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
FOR TIME
21-15-9-12-9-6
Front Squats
Toes to Bar