AC Strength & Conditioning
Warm Up
1 ROUND
5/5 Leg Swings
10 Alt. Cossack Squats
10 Walking Toe Steps
10 Walking Heel Steps
200m Run
2 ROUNDS*
8 Med. Ball Front Squats
6 Push-Up to Down Dog
4 Hang Muscle Cleans + 4 Alt. Elbow Punches
100m Run
Skill
3 SETS*
1 Hang Squat Clean
+
2 Front Rack Reverse Lunges
-Rest As Needed b/t Sets-
*Start Light-Mod and Build Up to or Beyond Workout Weight.
BENCHMARK WORKOUT
“FUNCLE SAM”
FOR TIME
400m Run
7 ROUNDS
1 Hang Squat Clean
7 Up-Down Over the Bar
7 Wall Balls
6 Front Rack Alt. Reverse Lunge
400m Run