ACF – January 16, 2019

Workout of the Day


30 Rounds

5 Wall Ball (20/14)


1 Power Clean (225/155)

Goal: Compare to previous score

Workout Notes:

We did this last during “Hero” month in July. Compare your score to your previous time or set a new benchmark if this is a new one for you. Find a strong but steady pace and pay attention to how you cycle through each round. Depending on what is most challenging for you (clean or HSPU) try to find a flow that allows you to go into that movement with some form of feeling “recovered”. This may mean faster on some exercises and slower on others. Keep the power clean at a weight that you can move mechanically well and walk up to with confidence. This is also a great opportunity for you to work on the HSPU. If you are a ninja and have done this workout a number of times give it a try with strict HSPU.

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