AC STRENGTH & CONDITIONING
Warm Up
2 ROUNDS
30 Mountain Climbers
10 Good Mornings
10 Single Ring Ring Rows
Into
2 ROUNDS
10 Single DB RDL
10 Slow Bird Dogs
10 Kip Swings
10 Jumping Pull-Ups
Skill
Deadlift*
1×5 @ 75%
1×5 @ 80%
3×5 @ 85%
*Base percentages off 5-Rep Heavy.
Workout
AMRAP x 5 MINUTES
10 Deadlifts
10 Ring Rows
-Rest 1:30-
AMRAP x 4 MINUTES
8 Deadlifts
8 Pull-Ups
-Rest 1:30-
AMRAP x 3 MINUTES
6 Deadlift
6 Chest to Bar Pull-Ups