ACF – December 4, 2019

AMRAP or Rounds:
Little twist today with the length of the workout to control the volume and create a bit of a push. If you get 5 rounds before the 10min mark you can stop and log your time. Focus on doing your best to keep the KB’s in a proper front rack position and staying away from any upper back rounding. Staying honest and true to the movement is key. The single-arm work will also require a solid front rack position with the KB. Make sure you are tucking your knees for the burpee over the KB.

Plyometric Work:
-Plyo Skier (high box) 3 x :20 sec
-Single-Leg Deadlift Hop 3 x 10/side
-Press Jack 3 x :20 sec

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