AC Strength & Conditioning
Warm Up
1 ROUND
200m Run
10 PVC Pass Throughs
20 Single Unders
10 Lunges
1 ROUND
200m Run
10 PVC Around the Worlds
20 Single-Single-Doubles
10 Step-Ups
1 ROUND
200m Run
10 PVC High Hang Muscle Snatches
20 Double Unders
10 Box Jumps
Skill
3 SETS*
1 Snatch Deadlift +
1 Snatch Pull +
2 Hang Power Snatch
*Start Light and work to a Moderate weight.
Workout
FOR TIME
100 Double Unders
800m Run
50 Box Jumps
25 Hang Power Snatches
50 Box Jumps
800m Run
100 Double Unders