AC Strength & Conditioning
Warm Up
1 Round (8:00 CAP)
10 Plate G2OH
10 Plank to Pillars
10 Plate G2OH
10 Plank to Pillars
2 Rounds
8 Up-Downs
8 Deadlifts
8 High Pulls
8 Elbow Punches
2 Rounds
6 Burpees
6 Deadlifts + High Pulls
6 Hang Muscle Cleans
Skill
10-8-6-10-8-6*
Power Clean
*Build up to a Moderate weight. Weight should start and end heavier than last week.
BENCHMARK WORKOUT
«THE FELLOWSHIP OF THE CLEAN»
FOR TIME
21-18-15-12-9
Hang Power Cleans
Bar Facing Burpees