AC Strength & Conditioning
Warm Up
1:00 Cal Bike
AMRAP x 6 MINUTES
5 Barbell Clean Deadlifts
5 Barbell Upright Rows
5 Barbell High Hang Muscle Cleans
5/5 Lateral Box Step Ups
Extended Warm Up
3 SETS*
1 Clean Pull
+
2 Hang Power Cleans
+
3 Power Cleans
*Perform all sets w/an empty barbell.
Clean prep work for tomorrow. For the Power Clean start at the mid/high shin position.
Workout
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – :25/:25 Barbell Landmine Press
MIN 3 – :50 Max Box Step Overs
MIN 4 – :50 Max Plank Rotations