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)

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press

*
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

“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

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

GRT(25)
WRK for 25
12 alternating deadlift
8 body builders
4 ring row/bent over row/strict pull up
two second hold at the top
2 half turkish get up
Don't speed through movements-move safely and consistently through the movements

Finisher
30 flutter kicks
1:00 samson stretch

1 RM Päivän maksimi

Clean and Jerk practice

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

100 Power cleans (75/55)
100 Front squats
100 Squat cleans
100 WB
100 Box step-ups w/ DB 25lb
100 American KB swings @16kg
100 DB snatches @25lb
100 Devil presses @2x20lb
100 DB push presses @2x20lb
100 synchro burpees