Optional Accessory
CONDITIONING

6 rounds for time:

3 Hang Squat Clean @60/40kg
6 Bar Facing Burpee

RPE 4, very heavy breathing

1.) Row/Air bike
2.) T2B
3.) DU's
4.) HSPU

• you choose reps.
• go sustainable pace.

AMRAP 3:
Max Rounds of ""Macho Man"" 50/30kg

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" 60/40kg

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" 70/50kg

• 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks

30 minutes of work with a Partner

"I Go, You Go"

20 reps of
a mix of your choice

Wall Balls, Cals, DB Snatches.... and so on.

4 rounds
10m HS walk
10 T2B
10 pistols (alternating)

1) Hang Snatch 5x3x60%
2) Dragon Flag 5x4

CONDITIONING

For time:
21-15-9
DB Snatch @22,5/15kg
TTB

RPE 3- 4, not all out!

Tailoring Options:
DB Snatch→ decrease/increase loading
TTB→15-12-9 or high knees

Next progression
HSPU 3x1
HS 3x12s

Floor press
4x6r
2 reps in the tank.
Rest as needed.

Accessory
3 Rounds
Face pulls 8
KB Fr Side lunge/Cossack squat 8
Side plank leg raises 4-6 per leg