AC Strength & Conditioning
Warm Up
AMRAP x 3 MINUTES
8/6 Cal Row
5 Scap Pull-Ups
10 PVC Pass Throughs
AMRAP x 3 MINUTES
20 Single Unders + 10 Double Unders or
5 Attempts
5 Kip Swings
10 Good Mornings
Strength
EMOM x 10 MINUTES
MIN 1 – 5 Kip Swings + :20 Double Under Practice
MIN 2 – 4-6 Hang Power Snatches*
*Start Light and Build to a Moderate Weight. Snatch Application Day.
BENCHMARK WORKOUT
“CRAZY EIGHTS”
AMRAP x 16 MINUTES
8 Pull-Ups
30/24 Cal Row
8 Pull-Ups
16 Hang Power Snatches
8 Pull-Ups
48 Double-Unders