Warm Up : (10 Minutes)
5:00 Dynamic
Then,
2 Sets of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
*10 X-Band Walks Laterally Each
3 Bear Complexes
*10 X-Band Walks Forward/Backward
Strength : (20 Minutes)
EMOM 10:
ODD Minutes: 5 Sumo Deadlifts for Speed
@70%
– Reset on each rep
EVEN Minutes: 3 High Box Jumps
Metcon : (20 Minutes)
“Macho Man”
EMOM as long as possible:
3 Power Cleans (155, 105)
3 Front Squats
3 Jerks
Score = last completed round
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (75, 55)
Accessory : (5 Minutes)
Glute March on Bench: 3 x 10