AC Strength & Conditioning
Warm Up
2 ROUNDS
15 Calf Raises
5/5 Single Leg Good Mornings
10 Alt. Lunges
2 ROUNDS
20 High Jump Single Unders*
10 Empty Barbell RDLs
5 Up & Overs w/Empty Barbell**
10 Back Rack Alt. Lunges
*2nd Round: Double Under practice
**Front Rack to Back Rack = 1 Rep (dip and punch barbell overhead, then slowly lower it behind the head to the back rack or upper trap area. Bend the knees as you absorb the weight behind the neck.
Skill
5 SETS*
1 Clean Deadlift
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean
-Rest 2:00 b/t Sets-
*Build to a Moderate Weight
Workout
5 SETS FOR TIME
10 Hang Power Cleans
20 Back Rack Alt. Lunges
30 Double Unders
-Rest :30 b/t sets-