AC Strength & Conditioning
Warm up
2 ROUNDS
10 Bar Facing Up-Downs
10 Good Mornings
10 Jumping Air Squats
5 Push-Up to Pike
Into
2 ROUNDS
5 Bar Facing Burpees
6 Empty Barbell Deadlifts
7 Empty Barbell Hang High Pulls
8 Empty Barbell Strict Press
Skill
EMOM x 6 MINUTES
2 Hang Power Clean
+
1 Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
3-5 Shoulder To Overhead
Workout
AMRAP x 15 MINUTES
10 Bar Facing Burpees
8 Deadlifts*
6 Hang Power Cleans
4 Shoulder to Overhead
*Increase weight every 3 rounds