AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
5 Up Downs*
20 High Jump Single Unders
10 Good Mornings
10 Clean Deadlifts
*At the halfway mark (3:30) switch the Up Downs to Burpees.
Skill
ON A 12:00 RUNNING CLOCK
Build to a Moderate-Heavy Complex:
1 Paused Above the Knee Hang Power Clean*
+
2 Hang Power Clean
*Pause for :02 Above the Knee
BENCHMARK WORKOUT
“SHAKE AND BAKE”
AMRAP x 14 MINUTES
3 Hang Power Clean
9 Burpee Over Bar
27 Double Unders