AC Strength & Conditioning
Warm Up
2 ROUNDS
30 Single Unders
5/5 Cossack Squats
:30 Dead Bar Hang
2 ROUNDS
30 Tall Jump Single Unders
5 Empty Barbell Deadlifts
5 Empty Barbell Sumo Deadlifts
:30 Active Bar Hang
Skill
3 SETS
:20 Active Bar Hang
20 Hollow Rocks
-Rest As Needed b/t Sets-
3 SETS
1 Kip Swing +
2 Kipping Pull-Up w/:02 Pause at Top +
1 Kip Swing
-Rest As Needed b/t Sets-
Workout
EMOM x 18 MINUTES
MIN 1 – 36 Double Unders + 6 Sumo Deadlifts*
MIN 2 – Max Pull-Ups
MIN 3 – Rest
*Increase Deadlift Weight Every 2 Rounds (R1-R2, R3-R4, R5-R6)