AC Strength & Conditioning
Warm Up
2 ROUNDS
100m Jog
6 PVC Pass Thrus
6 PVC Snatch Grip High Pull + Punch Overhead*
6 Tuck-Ups
6 Kip Swings
2 ROUNDS
100m Jog
3/3 PVC Around the Worlds*
3 Behind the Neck Snatch Grip Push Press
3 Behind the Neck Snatch Grip Push Jerk
6 Kipping Knee Raises
Skill
EVERY 1:30 FOR 7 SETS*
1 Snatch Grip Deadlift
+
1 Below the Knee Hang Power Snatch
+
2 Above the Knee Hang Power Snatch
*Build to a Moderate-Heavy weight
PARTNER WORKOUT IN TEAMS OF 2
AMRAP x 18 MINUTES*
6 Hang Power Snatches
10 Toes to Bar
*P1 will go out on a 200m Run. P2 will AMRAP the movements until P1 is back and then switch.
Athletes will pick up where their partners left off.