ACF – June 24, 2019


DB’s and Burpee Pull Up: Getting in some dumbbell work! Loading is on the moderate side here so you should be able to move through this one with bigger sets on the clean and jerk. Focus on a strong a steady pace with the burpee pull up as these are easy to slow down on unintentionally. If you need to modify to keep the goal time try keeping the weight and movements but going to 10 reps of each.

Optional Accessory:

3 Rounds
25 Air Squat
100′ Farmers Carry (100/70)

3 rounds through this one and be flexible if you want it to be for time or just cruise through it and rest between round.  Farmers carry should be done unbroken so adjust loading as necessary.

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