"The Chief"

5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
Rest 1min between rounds

EMOM4 - easy weight
3 Power clean + 3 front squat + 3 STOH

EMOM20
3 power clean + 3 front squat + 3 stoh

RPE 4.5

RX+: 70/50kg
RX: 60/42,5kg
Scaled: 50/35kg

Huom! Viimeinen macho man proge. Treeni tehdään death by tyylillä. Tavoite olisi päästä vähintää kierrokselle 12, joten paino sen mukaan.

A) 3 rounds
8 shoulder press @65-75% 1RM
8-10 pendlay row
1,5min rest

B) On the minute for 3 rounds
1. 30-40s handstand shoulder taps (wall / box)
2. Hand-release push-ups
3. Rest

Hang Squat Clean + 2 x Split Jerks

In 12 minutes build moderate / heavy weights.
...into
5 x ( 1 + 2 ) x Every 2:30. Across same weight.

E2.30M x 4

6-8 strict chin up V.0-1

Skaalaukset: Low bar chin up/banded

keskivartalojumppa
1min linkkari
1min superman
1min good morning
1min hollow rock
1min barbell tips (tai KB side bends)

2-3 rounds

6 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row & bike in the remaining time ( alternate ergo each round )

- Rest 2 minutes between each round.

Barbell : 50/35kg

Front Squat 6x3 @77,5-85%

For time
Buy In: 400m Run
+
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar

2RM

(4×2)