AF WEEK 47, Day 3¨

CONDITIONING
For time:

2 rounds of Macho Man (one round is: 3 power clean + 3 front squat + 3 jerk)
21 Pull-Up
90sec rest
2 rounds of Macho Man
15 C2B
90sec rest
2 rounds of Macho Man
9 Bar Muscle-Up

RPE 4-5, hit this one hard! Target: unbroken front squats and jerks, with a little rest between rounds. Big sets with pull-ups
and muscle-ups. One round of Macho Man should be done sub 30sec.
Target: sub 10min (rest included). Time cap 14min.

Rxd: 60/40kg.
Masters: 50/35kg.
Advanced: 70/50kg

Scaling:
Decrease loading,
Pull-ups: jumping pull-up→ pull-up→ C2B.
Bar MU→ use a rep scheme of 7 or 5 or go with jumping Bar Mu