AC Strength & Conditioning
Warm Up
EMOM x 7 MINUTES
MIN 1 – :20 Single Unders + :20 Cossack Squats
MIN 2 – :20 Forward Lunges + :20 Reverse Lunges
MIN 3 – :20 Right Leg Single Unders + :20 Left Leg Single Unders
MIN 4 – :40 Inchworms + 10 Shoulder Taps
MIN 5 – :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders
MIN 6 – :20 Box Step-Ups + :20 Box Jumps
MIN 7 – :40 BB Strict Press w/ :01 Pause OH
Skill
10-8-6-10-8-6*
Push Press
*Build up to a Moderate weight.
Workout
AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster*
14 Box Jump Overs
7 Right Single Arm DB Cluster
42 Double Unders
*1 Cluster = 1 DB Squat Clean into Thruster.