ACF – December 11, 2018

Workout of the Day

4 Rounds

12 Alternating DB Snatch (53/35)

6 Single Arm DB Thruster/Side (53/35)

3 Rope Climb

Goal: Sub 17 min

Workout Notes:

4 Rounder:

Single Arm DB work today. This should be challenging but still doable for you. Snatches are alternating. Thrusters will require some balance and the shoulder fatigue will play a role with these but fight to do each arm unbroken. Adjust loading if needed in order to accomplish this for at least the first 2 rounds. Work for efficiency rope climbs with long pulls and effective use of the feet. If you don’t have a rope sub out 5 strict pull ups per climb.

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