AC Strength & Conditioning
Warm Up
1 ROUND
:30 Cardio Easy
:20 Single Unders
10 Barbell Hang High Pulls
Into
2 ROUNDS
:30 Cardio Moderate
:20 Tall Jump Single Unders or Double Unders
10 Barbell Hang Muscle Cleans
Skill
EVERY 2:30 x 3 SETS*
:30 Cardio Sprint +
2 Hang Muscle Clean +
2 Hang Power Cleans
*Start light and build each set.
Workout
EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups*
*Option for Unbroken DU.
Immediately into
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Cardio
MIN 2 – 15 Hang Power Cleans
MIN 3 – :45 Front Rack Hold
Immediately into
EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups*
*Option for Unbroken DU