AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES
MIN 1 – :25 Samson Lunges + Max Scap Pull-Ups
MIN 2 – :25 Mountain Climbers + Max Lunges
MIN 3 – :25 Bootstrappers + Max Ring Rows
MIN 4 – :25 Up-Downs + Max Step-Ups
MIN 5 – :25 Groiners + Max Small Kip Swings
MIN 6 – :25 Strict Burpees + Max Step-Overs
Skill
6-4-4-2*
Front Squat
*Build to a Heavy weight.
BENCHMARK WORKOUT
«CLEARANCE SALE»
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats
8 Pull-Ups
10 Box Jump Overs
*Pick up where you left off.
-Rest 1:00 b/t Sets-