AC Strength & Conditioning
Warm Up
EMOM x 4 MINUTES
1. 5 Deadlifts + Max DB Lunges
2. 10 Scap Push-Ups + Max Shoulder Taps
EMOM x 4 MINUTES
1. 5 ALT DB Snatch + 5 Box Jumps
2. 10 Up Downs + Max Push-Up to Downward Dog
Skill
2×3 (32X1)
2×3 (31X1)
1×3 (1111)
Tempo Bench Press*
*First 2×3 Mod / Second 2×3 Mod+ / Third 1×3 Mod-Heavy
Remember Reading Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
AMRAP x 14 MINUTES
25 Alt DB Snatch
20 Box Jumps
15 Push-Ups