ACF – May 7, 2019


The Shaman”

Some descending reps with an increase in complexity with the barbell and gymnastics movements. Each AMRAP has a 3 min rest between so don’t be afraid to push the pace a bit on these and trust in the recovery.


Loading is reasonable and try not to break the DL into any more than 3 sets. This could also be a good game plan to save the grip and midline for the T2B. Same approach for the T2B with breaking things up.


Power Clean has some significant reps so chances are singles will be the best bet. If you have the ability to do some touch and go reps off the start of each round and finish it up with singles that will be a bit quicker. Work to keep the wall ball and CTB unbroken.


All reasonable sets and work here and with the low reps this will have some fast turn over. I would suggest singles on the clean and jerk because of this. If you don’t have a bar MU yet try a jumping variation so you can keep moving through the workout without worrying about getting in and out of bands.

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