ACF – December 19, 2018

Workout of the Day

EMOM 10 min

Odd: 5 Squat Clean (155/105) + 5 Box Jump Over (24/20)

Even: 20/17 Cal Bike

Goal: Completion

Tabata Front Rack KB/DB Hold

Notes: 8 Rounds of :20 sec of work and :10 sec of rest

Workout Notes:


This has the clean and the box jump in the same min. Lots of legs and extending here. Touch and go or singles for the cleans boils down to your strengths and what feels right. Having said that, it’s good to try some different approaches from time to time so don’t be afraid to. If you don’t have a bike you can sub out a row for the same calories. Going to have to push the pace here and see if you can have some smart strategy going back to the barbell and box. Lower the weight if needed on the barbell in order to finish those reps in under :30 sec. Same goes for the bike, take off 2-3 cals if needed to get the work done within the min.

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