AC Strength & Conditioning
Warm Up
AMRAP x 3 MINUTES
:20 Cardio*
5 MB Push Press to Target
5 Kip Swings
*Increase the pace of the bike each round
2 ROUNDS with PVC
7 Pass Throughs
7 Good Mornings
7 Behind The Neck Push Press/Jerk*
7 Snatch Deadlift
*First round Push Press, second round Push Jerk
Skill
5 SETS*
1 Snatch Deadlift +
1 Below the Knee Hang Power Snatch +
1 Above the Knee Hang Power Snatch
-Rest 2:00 b/t Sets-
*Build to a Moderate Weight
Workout
EMOM x 16 MINUTES
MIN 1 – 12/10 Cal Cardio
MIN 2 – :45 Max Hang Power Snatches
MIN 3 – 20 WB Push Press to Target*
MIN 4 – 15 Pull-Ups
*From standing, Push Press WB to 10’/9′ target.