If you take class today, do so trough out the cycle!

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Macho man prog 4.
EMOM10
3 Power clean
3 Front squat
3 Push jerk

@75/52,5kg

Accessory
3 Rounds for quality: YGIG
A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate
@15/10kg

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3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

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2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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For 25 min AMRAP
2 round of DT (60/42kg )
2 round of Nate(24/16kg)

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12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

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• Muscle-ups -> banded -> c2b
• HSPU -> 1 abb mat ->DBL DB z press - PICK ONE SCALE AND USE IT TROUGH OUT AMRAP