ACF – March 21, 2019


Optional EMOM:

Long workout with a midline vibe to it. The goal is to get more work in here but not beat you up. The get ups are slow and may take up most of the min which is normal. If needed try keeping the same weight but going down to 3 reps/arm to stay within the min. Weight on the KB Front Rack caret isn’t  bonkers heavy so all 50’ lengths should be able to be completed unbroken. The KB bear crawl is done with the KB between your legs/arms. Pull it through and ahead of you as you do the bear crawl down the room, alternating arms as you go.

ACF – March 20, 2019


Snatch Complex:

For many of us the hang power snatch will be the limiting factor here. For others it may be the power snatch. Either way we want you working on consistency with the pull off the floor and getting the barbell into your hips on the second pull. Work to create consistency on each one of the variations in the complex today. Focus on foot position and elbows locking out on your receiving position for all reps and have this be the guide on what weight you use. Adjust weight as needed across all sets. Rest no less than 2 min and no more than 4 min between each set.

ACF – March 19, 2019

goal: 4+ rounds per AMRAP

1 minute rest between AMRAPS


3 min AMRAP’s:

Each one of these couplets has a goal of 4 rounds or more in a 3 min window. Going to have to keep a strong pace and the loading on the barbell should be something that allows you to do the set unbroken for at least the first 2-3 rounds. Adjust as needed in order to do so. On the second AMRAP if you need to break the T2B up early on to keep moving do so. This could save your grip a bit and avoid fatigue for the later rounds. Each AMRAP has a 1 min rest between rounds so trust in your fitness and recovery. Work to keep the reps the same but modify the loading on the barbell if needed in order to meet the goal rounds for each one of the couplets. Hang on for that last AMRAP and fight to get that 4 rounds or close to it.


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