Strict Press
6 x 3 @ every 60s.

WOD
EMOM x 15:00
Min 1: 10 Toes to Bar + 5 Burpees
Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
Min 3: Rest

Rx+: 3-5 x Bar Muscle-up instead of T2B

Clean and Jerk practice

Back squat 2x5

“Macho man MCW style”
3min amrap:
Macho Man 60/40kg
Rest 3:00
3min amrap:
Macho Man 70/45kg
Rest 3:00
3min amrap:
Macho Man 80/52,5kg
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

*
40 KB swing (16kg)
*
30 DB snatch (20lb)
*
20 Devils press (2x20lb)
*
10 Man makers (2x20lb)
*
20 Devils press
*
30 DB snatch
*
40 KB swing
*

Star means athlete perform 50m frontrack lunge w/2xDB

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

-1 x legless rope climb
-1 x rope climb
-10 push-ups
-12burpee

EMOM x5:
3-Position Snatch Pull

Rest 2min...

EMOM x5:
3 Snatch balance

Rest 2min...

EMOM x5:
1 Power snatch + 1 Low Hang squat snatch

• Easy/Moderate weights