AC Strength & Conditioning
Warm Up
400m Team Run (2:00 Cardio Choice)
Into…
2 ROUNDS
4 Burpee Broad Jumps
6 Empty Barbell Upright Rows
8 Wide Stance Squats
Into…
2 ROUNDS
4 Burpee Tuck Jumps
6 Empty Barbell Clean Deadlifts
8 Narrow Stance Squats
Into…
400m Run (2:00 Cardio Choice)
Strength
EVERY 2:00 x 6 SETS*
3 Hang Muscle Cleans
+
2 Hang Power Cleans
+
1 Front Squat
*Keep All Sets Light to Mod-Light. Clean Technique Day.
BENCHMARK WORKOUT “THE HEAT”
AMRAP x 10 MINUTES
8 Front Squats
8 Hang Power Cleans