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ACF WOD: 6.13.17 “Clean Machine”

ACF WOD: 6.13.17 “Clean Machine”

Warm-up: Tabata style:

  • Hollow rock
  • Plank
  • Hip extension / Good morning

*Tabata style 4 rounds each movement

 

STRENGTH: Clean and Jerk

5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1

 

WOD: 3 rounds

  • 10 Slam balls or Stone over shoulder
  • 30 lateral jump over ball or parallette

 


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