Clean and jerks – Part A
EMOM5
Muscle clean
Front squat
Paused split jerk (1-2 sec pause at the bottomf of the dip and the split)
Clean and jerk – Part B
E2MON Clean and jerks 3-2-1-3-2-1
3 reps @60-65%
2 reps @70-75%
1 rep @80-85%
Macho man progression
Every 2 minutes x 10
Macho man complex
One macho man comples is
3 power cleans
3 front squats
3 push jerks
Use a little bit more weight than you did last week.
