AC Strength & Conditioning
Warm Up
1 ROUND
200m Run
8 BB Clean Deadlifts
12 Alt. BB Elbow Punches
4 Alt. Groiners w/ Twist
1 ROUND
200m Run
8 BB High Hang Muscle Cleans
6 BB Strict Press
4 Inch Worms
1 ROUND
200m Run
8 BB Hang Power Cleans
6 BB Push Press
4/4 Moose Antlers
Skill
2×6
2×6
1×6
Push Jerk*
*Weight must come from the floor. First 2×6 Mod / Second 2×6 Mod+ / 1×6 Mod-Heavy.
BENCHMARK WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead