AC Strength & Conditioning
Warm Up
AMRAP x 4 MINUTES
10 Air Squats
8 Scap Pull-ups
6 Barbell Strict Press
4/4 Single Arm Ring Rows
AMRAP x 4 MINUTES
8 Barbell Front Squats
4 Scap Retractions + 4 Kip Swings
8 Barbell Push Press
8 Ring Rows
Extended Warm Up
EMOM x 8 MINUTES
MIN 1 – 5 Thrusters*
MIN 2 – 5 Kip Swings + 5 Ring Rows
*Start Light and Build to Something Moderate.
Workout
4 ROUNDS FOR TIME
400m Run
30 Thrusters
20 Ring Rows