December 1, 2018 – Barbell Club

December 1, 2018 – Barbell Club

A. 1 Power Clean + 2 Front Squats + 3 Push Jerks 5 x 1

Within 10 minutes:
1 Power Clean + 2 Front Squats + 3 Push Jerks
– 5 sets of
Rest as needed

Build to a heavy:
1 Power Clean
2 Front Squats
3 Jerks

B. 2 Hang Power Cleans + 2 Push Presses 8 x 1

Every 1 minute, for 8 minutes (8 sets):
2 Hang Power Cleans + 2 Push Presses

Teams of 2:
2 Hang Power Cleans Pausing at the top
2 Push Presses: Pausing in the dip with elbows higher, Looking to sue legs.

C. 20 Rounds For Time of Power Cleans, Front Squats, and Push Jerks

In teams of 2:

20 Rounds for Time:
3 Power Cleans
2 Front Squats
1 Push Jerk

20 Alternating Rounds:
Whole complex has to be performed unbroken. Choose a weight where this will not break down.

Week 2: Macho Man progressions.

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