AC Strenght & Conditioning
Warm Up
AMRAP x 7 MINUTES
100m Run @ mod pace
:30 Plank
5 KB Jefferson Curls
5/5 SA Russian KBS
Skill
Deadlift*
3×5 @ 75%
1×5 @ 85%
1×5 @ 85-90%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 1:00 DBL KB Front Rack Hold
MIN 3 – 10 Deadlifts