AC Strength & Conditioning
Warm Up
3 ROUNDS
100m Run
10 Plate Deadlift*
10 DB Strict Press**
10 Tuck-Ups
10 Scap Push-Ups***
*RD 1 =Plate DL, RD 2 = Plate Strict Press, RD 3 = G2OH
**RD 1 + 2 = DB Strict Press, RD 3 = DB Push Press
***RD 1 = Scap Push-Ups, RD 2 = Scap Pull-Ups, RD 3 = Knee Raises
Skill
5-5-5-5*
Push Jerk
*Work up to a Moderate-Heavy weight.
Workout
AMRAP x 5 MINUTES*
6 Push Jerks
9 Toes to Bar
6/6 DB G2OH
-Rest 1:00 b/t AMRAPS
AMRAP x 5 MINUTES
6 Push Jerks
9 Toes to Bar
6/6 DB G2OH
*Pick up where you left off in 2nd AMRAP.