AC Strength & Conditioning
Warm Up
2 ROUNDS
7 Up Downs
7 MB Front Squats
7 Scap Pull Ups
2 ROUNDS
7 Up Downs to Target
7 MB Thrusters
7 Kip Swings
2 ROUNDS
7 Up Downs Over Barbell
7 Wall Balls
7 Kipping Knee Raises or Toes To Bar
Strength
ON A 15:00 RUNNING CLOCK
Build to a Heavy 1-Rep Power Clean
*Must be performed with optimal mechanics. Retest Day.
Workout
7 ROUNDS FOR TIME
3 Power Clean (85% of 1-Rep Power Clean)
6 Up-Downs Over Bar
9 Toes to Bar
12 Wall Balls