A. 1 Power Clean + 2 Push Jerk or split jerk
Every 75 seconds x8 sets
-building load from 135#/95# to a tough working set for the day
-Only build if form feels good!
B. 12 minute AMRAP
Run 200m
1 round of Macho Man
Run 200m
2 rounds of Macho man
Run 200m
3 rounds Macho Man
etc. for 12 minutes
Barbell loaded @ 155#/105#
*1 round is the following
3 Power Cleans
3 Front squats
3 Push Jerks
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H