AC Strength & Conditioning
Warm Up
3 ROUNDS
5 Up-Downs
10 Clean Deadlift 10 High Hang HighPulls 10 Muscle Cleans
10 Tuck-Ups 10 Straight Leg Sit-Ups
10 Knees Bent Sit-Ups
20 Singles 20 Tall Jumps 20 Double Unders/ Attempts
Skill
6 SETS
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
Workout
5 ROUNDS FOR TIME
5 Power Cleans
15 Sit-Ups
30 Double Unders
-Rest 2:00-
FOR TIME
25 Hang Power Clean
75 Sit-Ups
150 Double Unders