AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
:30 Row (Increase Pace)
10 Clean Deadlifts
10/10 Elbow Punches / 10 BB Upright
Rows / 10 High Hang High Pulls
ROUND 1 – Elbow Punches
ROUND 2 – BB Upright Rows
ROUND 3 + – High Hang High Pulls
Skill
EVERY 1:30 x 8 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Build to a Moderate-Heavy weight.
Workout
AMRAP x 15 MINUTES
3-6-9-12 and so on…
Power Cleans
5-10-15-20 and so on…
Cal Row