AC Strength & Conditioning
Warm Up
1:30 EZ Row
Into
3 ROUNDS
10 Elbow Punches
10 Tempo Air Squats (1211)
10 Slow BB Upright Rows
Into
1:30 MOD-HARD Row
Skill
6 SETS*
1 High Hang Power
+
1 Hang Power Clean
+
1 Front Squat
*Start Light-Mod and build to Mod-Heavy.
-Rest As Needed b/t Sets-
Workout
3 SETS
10 Hang Power Cleans
25/20 Cal Row
10 Hang Power Cleans
-Rest 2:30 b/t Sets-