AC STRENGTH & CONDITIONING
Warm Up
3 ROUNDS
8/8 Lateral Step-Ups
8 Empty Barbell High Pulls
8/8 Single Leg RDL (option to go bodyweight or use the barbell)
:30 Arm Haulers
Skill
EMOM x 10 MINUTES*
1 Clean Deadlift
+
1 High Hang Power Clean
+
2 Hang Power Clean
*Build up to a Moderate weight.
Workout
FOR TIME
3000/2500m Row*
*Every 1:30 not including 0:00, complete 6 DBL DB Front Rack Step-Ups