AC Strength & Conditioning
Warm Up
3 ROUNDS*
1:00 Single Unders/
5 Lunge-Lunge-Squat/10 Jumping Squats/10Alt. Jumping Lunges
5 Barbell Deadlifts+5 High Pull/5 Muscle Cleans
Skill
ON A 8:00 RUNNING CLOCK
Build to a Moderate 5-Rep Hang PowerClean
Into
ON A 8:00 RUNNING CLOCK
Build to a Moderate-Heavy 3-Rep Hang Squat Clean
Workout
FOR TIME
70 DU
20 Jumping Lunges
20 Hang Power Cleans
-Rest 3:00-
70 DU
20 Jumping Lunges
20 Hang Squat Cleans