161215 ~ Macho Man!!!

Strength: 

“Macho Man”

EMOM x 12 min

3 Power Cleans

3 Front Squats

3 Jerks

Start at 50% C&J, add weight each round until you have maxed out for the complex. Then drop down to 80-85% and continue EMOM until the 12 min is up.

Conditioning:

3 Rounds:

Every 4 minutes complete:

2 Rounds

8 Toes to bar

12 Cal Row

8 OH Lunge (95/65#)

 Rest remainder of Time.

Cash Out:

Mobility!

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