AC Strength & Conditioning
Warm Up
2 ROUNDS, :20 ON/:10 OFF
MOVT 1 – Up-Down + Tall Jump
MOVT 2 – PVC Good Morning
MOVT 3 – Single Unders
MOVT 4 – Mountain Climbers
*1st Round = slow & steady, 2nd Round = pick up the pace!
Skill
6-6-4-4*
Power Clean
*Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week’s set of 4.
Workout
2 SETS
ON A 7:00 RUNNING CLOCK
150 Double Unders
50/40 Cal Row
Max Power Cleans with remaining time…
-Rest 3:00 b/t Sets-