AC Strength & Conditioning
Warm Up
2 ROUNDS
8 Slow Air Squats
8 Good Mornings
16 Mountain Climbers
Into
3 ROUNDS
5 High Jumps
5 Barbell High Pulls
5/5 Elbow Punches
Skill
EMOM x 10 MINUTES*
1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat**
+
1 Hang Squat Clean
*Start Light and build to Moderate.
**Athlete will pause in the catch and then finish the Front Squat
from the catch.
BENCHMARK WORKOUT
“LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean