AC Strength & Conditioning
Warm Up
2 ROUNDS
10 DB Up-Downs → 10 DB Burpees*
5 Ys / Ts / Ws (option to use light weight)
10 SLOW Alt. Plank Shoulder Taps
20 Tall Jump Single Unders
2 ROUNDS
5 PVC Pass Throughs
5 PVC Scarecrow Snatches + 5 Behind the Neck PVC Push Press
10 Alt. DB Slides
:20 Double Under Practice
*No DB Deadlift – simply place hands on the DBs, jump back/forward, stand tall WITHOUT the DBs. This is to get familiar with having the hands on the DBs instead of the floor.
Strength
EVERY 1:30 x 6 SETS*
1 Hang Power Snatch
+
2 Snatch Power Jerk
*Build to a Light Weight. Snatch Technique Day.
Workout
AMRAP x 5 MINUTES
8 DB Burpees
30 Double Unders
12 Alt. DB Slides
-Rest 1:00-
AMRAP x 5 MINUTES
6 DBL DB Snatch
30 Double Unders
12 Alt. DB Slides
-Rest 1:00-
AMRAP x 5 MINUTES
4 DBL DB Devil’s Press
30 Double Unders
12 Alt. DB Slides