AC Strength & Conditioning
Warm Up
EMOM x 8 MINUTES
MIN 1&5 – :20 Up-Downs + :20 Good Mornings
MIN 2&6 – :20 Shoulder Taps + :20 Scap Push-Ups
MIN 3&7 – :20 BB Upright Rows + :20 Elbow Punches*
MIN 4&8 – :40 Tuck Hold
*MIN 7 complete :20 Clean Deadlifts + :20 Elbow Punches
Skill
6-4-4-2*
Power Clean
*Build to a Heavy weight.
BENCHMARK WORKOUT
«ELIZABETH-ISH»
FOR TIME
18-15-12-9
Hang Power Cleans
Hand Release Push-Ups