AC Strength & Conditioning
Warm Up
2 ROUNDS
:30 Single Unders
10 Plate Deadlift
10 PVC Upright Rows
10 PVC Pass Thrus
Into
2 ROUNDS
:30 Single Unders*
10 Plate G2OH
10 PVC Behind the Neck Strict Press**
10 PVC Behind the Neck Push Press
*Option to practice Double Unders.
**Option to use barbell in second round.
Skill
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Jerk*
-Rest 2:00-
EMOM x 6 MINUTES
3 Hang Power Snatch**
*Option to build weight every other round.
Build to a Moderate weight.
**Option to build weight every other
round. Build to a Moderate-Heavy weight.
Workout
AMRAP x 13 MINUTES
Max Hang Power Snatch *
*Each break complete 15 G2OH + 30 Double Unders. If bar stops below the shoulders the set is over.