Warm Up
5 min cardio machine, add speed during 5 min.
perform 10 air squat each min.
then 2 sets of:
30 shoulder taps on push up plank
5+5 squat strech
10 banded good mornings (use green band or "moderate heavy" band)
10 single arm alt hand db squat cleans
5+5 single arm push press
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

THEN START TO PREP FOR MACHO MAN 1 ROUND WITH EACH WEIGHT 25/35/45/55KG

WORKOUT
10-20 min emom
3 Power clean + 3 front squats + 3 push jerks @use the mid weight you use last time we did the progession. example you did 50/60/70kg use 60kg
Go by feel, minimum goal is 10 minutes. Dont Give Up to easily!

Easy Metcon
Perfom 20-30 minutes easy pace cardio work with air bike after this. Do it like 30 seconds legs, 30 sec arms,
30sec arms&legs and 30 seconds rest .

2+2 min hamstring / glute / Quad and 4 min upperback / tricep smash with roller and some short streching