AC Strength & Conditioning
Warm up
1 ROUND
400m Jog
10 GTOH Deadlifts
5 Cat/Cows
10 GTOH Push Press
5 Empty Barbell High Pulls
Into
1 ROUNDS
200m Jog
10 GTOH
:20 Table Top Hold
10 Jumping Air Squats
5 Empty Barbell Hang High Pulls
Into
1 ROUND
100m Jog
10 GTOH
:20 Squat Hold at Parallel
10 Glute Bridge-Ups
5 Hang Muscle Cleans
Skill
ON AN 16:00 RUNNING CLOCK
Build to a 5-Rep Heavy Power Clean
Workout
1.) AMRAP x 10 MINUTES
10 GTOH
3 Hang Power Cleans
100m Run
3 Hang Power Cleans
-Rest 2:00-
2.) FOR TIME
40 GTOH
12 Hang Power Cleans
400m Run
12 Hang Power Cleans