Archive | 2019-04-03

ACF – April 4, 2019

WOD 4/4/19

Split Jerk

3-3-2-2-1-1-1

Double KB front rack carry

3 x 100’

Notes:

Heavy day with some Split Jerks! Descending reps so you should see the weights going up on the barbell. Goal is to have all successful sets here but keep them challenging. Drill foot position and work on reaching that front foot out while punching into the barbell. Rest no less than 2 min and no more than 4 min between sets.

KB Carry:

3 sets at 100’. Don’t rush these, it’s all about time under tension. Rest as needed between each set and adjust weight if needed. Keep that chest tall and an honest front rack not letting the weight rest on your shoulders.

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