ACFT Prep WOD
AMRAPx30
1000m. row
9 trap bar deadlifts
18 “double down” hand release burpees*
♂260lb. ♀180lb.
*perform 2 tight push-ups with a T hand release (ACFT standard) for each burpee
Strength:
Snatch lift off + snatch (complex) (2+1)x2 at 70%, (2+1)x3 at 80%, (1+1)x5 at 85%+
Front Squat: 1 AMRAP set to failure at 90% of 3RM
Finisher: Accumuate 50 heavy Kettlebell swings