4 rounds
10-20 dumbbell bench press
10-20 barbell row/ ring row/ inverted ring row

• rest 2-3min between rounds

EMOM x 8

1) 15/12cal row
2) 10m fr walking lunges

Clean Pull + Low Hang Squat Clean + Front Squat

10 x (1+1+1) x Every 2:00. Start ~50% Power Clean & Building

EMOM 12
1) 3 High hang power snatch
2) 3 Hang power snatch
3) 3 Power snatch

@ max 70% of Pwr Sn.

Alternate through;
1. 8 OHS 50/35kg
2. 15m DB lunges 2x22.5/15kg
3. 10 V sit-up

For time:

3rounds:
12 up&down
9 deadlift
6 hang power clean
3 stoh @70/45kg"

2 RM deadlift

Build to a daily technical heavy:
1 Power Snatch + 1 Hang squat snatch

Vauhtipunnerrus tempausotteella niskan takaa 4x4

samat painot, 2 min tauot

AMRAP15
Macho man complex
*Every time you drop the weights down do
5 burpees

*One round of Macho man complex is:
3 power cleans
3 front squats
3 push jerks

*Score is the number of Macho man complexes you do in 15 minutes
*You can do this with barbell or 2xdb.

(Regular Macho Man workout is EMOM of
3 power cleans
3 front squats
3 push jerks
as long as possible.)

Here's a video when some of the CF champs did ”macho man” in 2015.