AC STRENGTH & CONDITIONING
Warm Up
FOR QUALITY
25’ Toe Walk
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
50’ Side Shuffle (Down and Back)
50’ Karaoke (Down and Back)
200m Run
Into
2-3 ROUNDS
20 Slow Alt. Bicycle Crunches
5/5 Staggered Stance Good Mornings
10 Barbell High Pulls
5 Tall Jumps*
*Jump high into the air and land in an athletic stance.
Overemphasize the opening of the hips!
Skill
6 SETS FOR QUALITY*
1 Paused Clean Deadlift**
2 Hang Power Cleans
*Work up to a Moderate weight.
**Pause for :02 above knee then continue the lift.
Workout
8 ROUNDS FOR TIME
100m Run
12 V-Ups
5 Hang Power Cleans