AC Strength & Conditioning
Warm Up
2 ROUNDS
5 Cat/Cows
10 Calf Raises
5 Tall Jumps
5/5 Moose Antlers
AMRAP x 6 MINUTES
15 Tall Jump Single Unders*
5 Cuban Presses
2 Up-Down Box Step-Ups
2 Burpee Box Jumps
*At 3:00, switch to Double-Under practice for :15.
Skill
EVERY 2:00 x 5 SETS*
1 Clean Deadlift
+
2 Hang Power Cleans
+
1 Push Press
*Start Light and Build to Moderate-HeavyWeight
BENCHMARK WORKOUT
“REX KWON…DOS”
AMRAP x 8 MINUTES*
9 Hang Power Cleans
7 Push Press
5 Up-Down Box Jumps
35 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES*
7 Hang Power Cleans
5 Push Press
3 Burpee Box Jumps
35 Double Unders