AC Strength & Conditioning
Warm Up
2 ROUNDS
200m Run
12 Alt. Groiner Mountain Climbers*
6 Cat Cows
6 Slow Air Squats
*Instead of trying to get the knee to the elbow, jump the foot up to the hand landing in more of a Groiner position.
1-2 ROUNDS (Time Permitting)
6 Good Mornings (BB Optional)
6 Above the Knee Deadlifts
6 Below the Knee Deadlifts
6 Empty Bar Deadlifts
Skill
2×6 (2111)
2×6 (1111)
1×6 (10X1)
Tempo Deadlift*
*First 2×6 Mod+ / Second 2×6 Mod-Heavy / 1×6 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 12 MINUTES
200m Run
6 Deadlifts
6 Hang Power Clean