ACF – January 23, 2019

Workout of the Day


4 Rounds

90 Double Under

28 Wall Ball (20/14)

12 Bar Muscle Up

11 Power Clean (155/105)

Goal: Sub 25 min

Workout Notes:


All movements that Nicolas enjoyed and the combo of them makes for a real challenge. I would suggest breaking things up a bit at the start if needed in order to keep things moving. This may mean the wall ball into 2 sets for some or more likely for many of us it would be the bar muscle up into 2 or 3 sets. If you need a scaling option for this try using a band or jumping variation and lower the reps if needed. Weight on the cleans is something you should be able to cycle if you want but with the pull/pull combo on in each round singles may be a better option for some of us. Adjust loading as needed in order to maintain this stimulus.

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