Within 10 minutes:
Every 90 seconds, for 10:30 (7 sets):
Power Clean + Push Jerk
All sets to be Performed at 80% of 1RM.
No Pause Between Power Clean and Push Jerk. Setting up from last week for full macho man.
Every 30 seconds, for 4 minutes (8 sets):
1 Power Clean + 1 Front Squat + 2 Shoulder to Overheads
Every :30 Complete 1 Full Round Per Person:
Power Clean Looking to be smooth into the catch Pausing and standing up. Front squat to be performed then regripping and moving overhead.
Every 1 minute, for 20 minutes (20 sets):
3 Power Cleans + 3 Front Squats + 3 Push Jerks
FULL MACHO MAN. MERRY CHRISTMAS AND A HAPPY NEW YEAR. LOG YOUR SCORE AND GOOD LUCK.
Weight Set: RX Macho man (205/155)
Goal is to choose a weight where you can perform the sets in :30.