AC Strength & Conditioning
Warm Up
ON A 6 MINUTE RUNNING CLOCK *
8 Lunges → 6 Step-Ups → 6 Box Jumps
8 Scap Push-Ups → 8 Push-Ups → 8 HR Push-Ups
8 Barbell Deadlift → 6 Barbell Upright Rows → 6 Elbow Punches
*15 Lateral Raise after each set
Skill
6 SETS FOR QUALITY*
1 Paused High Hang Power Clean**
+
1 Paused Above the Knee Hang Power Clean
+
1 Paused Below the Knee Hang Power Clean
*Keep weight Light / Moderate.
**Pause for :02 in each position.
Workout
FOR TIME
2-4-6-8-10-12
DB Suitcase Lunge
Hand Release Push-Ups
Box Jumps
-Rest 2:00-
12-10-8-6-4-2
DB Suitcase Lunge
Hand Release Push-Ups
Box Jumps