AC Strength & Conditioning
Warm Up
1:00 EZ Row
Immediately Into…
1:00 Row at 50-60% Pace
Immediately Into…
2-3 SETS
7 Slow Barbell RDLs
7 Hang Muscle Cleans
14 Alt. Elbow Punches
14 Alt. Step Back Long Lunges*
*Start in a standing position, step one leg back in an exaggerated lunge. Other leg stays planted and the knee stays over the toes as it bends to the bottom position.
Strength
4 SETS*
1 Clean Deadlift +
1 Hang Power Clean +
1 Power Clean
Into…
:40 Max Cal Row**
*Keep All Sets Light-Mod
**Set 1: 22 s/m
Set 2: 24 s/m
Set 3: 26 s/m
Set 4: 28 s/m
-Rest as Needed b/t Sets-
Workout
EMOM x 15 MINUTES
MIN 1 – 5 Power Cleans + 5 Hang Power Cleans
MIN 2 – 15/12 Cal Row
MIN 3 – :50 Crossbody Mountain Climbers