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ACF – August 16, 2018

Workout of the Day

Big Clean Complex

5 Rounds of the following complex

High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk

Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round

ACF – August 14, 2018

Workout of the Day

AMRAP 5 min

5 Squat Snatch (135/95)

7 Burpee

Ret 2 min

3 Squat Snatch (155/105)

5 Bar Facing Bupree

Rest 2 min

1 Squat Snatch (185/135)

3 Burpee Box Jump (30/24)

Goal: 5+ Rounds on the first, 4+ Rounds on the second, and 4+ Rounds on the third

Coach Steve will be hosting a rowing clinic this Saturday August 18th @ 8:00am. Focus will be on proper rowing form and improving rowing technique to maximize power and efficiency. Highly encourage you to take part!! See you there.

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