AC Strength & Conditioning
Warm Up
1 ROUND
200m Jog
:30 Wrist/Forearm Stretch
5 Cat/Cows
10 Arm Haulers
15 Hollow Rocks
Into
2 ROUNDS
100m Jog
:45 DBL KB/DB Suitcase Hold or Carry
8 Empty Barbell Clean Deadlifts
6 Empty Barbell High Pulls
4 Alt. Elbow Punches
Skill
10-8-6-10-8-6*
Power Clean
*Build up to a Moderate weight.
Workout
2 SETS
ON A 7:00 RUNNING CLOCK
200m KB or DB Farmer Carry (Athlete Choice, Heavy)*
With time remaining complete AMRAP
5 Power Cleans
10 Pull-Ups
15 Sit-Ups
-Rest 3:00 b/t Sets-