ACF -October 3, 2018

Workout of the Day

AMRAP 11 min

1 Squat Clean (205/145)

3 Front Squat

3 Muscle Up

9 Box Jump (30/24)

Goal: 5+ Rounds

WOD Notes


Mix of heavy barbell and gymnastics movements in this one to make for a well rounded workout that all of us will have something we need to work on. The barbell work should be something that you can do unbroken with the clean going right into the front squats. If needed, rest a bit more before picking up the barbell so you can do this in the later rounds. It will save you from having to do an additional clean. Similar for the muscle up. Unbroken to start but quick singles may be smart as the workout goes on. Box Jump is higher but should be paced to keep you moving through this one. Adjust to lower weight if needed on the barbell, and do a jumping or banded variation on the mu to meet the goal rounds.

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