AC Strength & Conditioning
Warm Up
4 SETS (:20 ON/ :10 OFF)
Single Unders*
*Change up the style of SU each interval.
You can complete Tall Jump SU, Reverse
SU, Split Jump SU, etc.
2-3 ROUNDS
100m Run
5/5 Moose Antlers**
5 Inchworm + Push-up to Pike
:30 Plank Hold
**Start on hands + knees and place your hand on the back of your head. Rotate the floating elbow to and through the arm still on the floor and then slowly rotate that same elbow up towards the ceiling.
Complete 5 reps on one arm and 5 on the other.
4 SETS (:20 ON/ :10 OFF)
Double Unders
Skill
EMOM x 10 MINUTES*
1 Clean Deadlift +
1 Hang Power Clean +
1 Shoulder to Overhead
*Start Light and work to a Moderate-Heavy weight. Build weight every other round.
Workout
AMRAP x 6 MINUTES
6 Hang Power Clean to Overhead
40 Double Unders
100m Run
-Rest 1:30-
AMRAP x 5 MINUTES
4 Hang Power Clean to Overhead
30 Double Unders
100m Run
-Rest 1:30-
AMRAP x 4 MINUTES
2 Hang Power Clean to Overhead
20 Double Unders
100m Run