AC Strength & Conditioning
Warm Up
3 SETS ON A 6:00 CLOCK
:30 Row*
10 Single DB Alt Sumo Deadlifts
10 Single DB Alt Russian Swing
5/5 Single DB Strict Press
Skill
EVERY 1:30 x 7 SETS*
3 Push Press
+
3 Push Jerk
*Build to a Moderate weight.
Workout
4 SETS
15/12 Cal Row
20 Alt. DB Hang Clean + Jerk
12/12 Cal Row
-Rest 2:00 b/t Sets-