AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
:45 Cal Row
8 Barbell Sumo Deadlift High Pulls
8 Inchworm with the Push-up
8 Slow Paced Air Squats
Skill
EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Hang Power Clean w/ :02 Pause in Catch**
+
1 Front Squat
*Start Light and build to Moderate.
**Pause in the catch should be at or slightly above parallel. Stand
up fully before Front Squat.
Workout
8 ROUNDS FOR TIME
12/10 Cal Row
5 Hang Power Cleans