Clean & Jerk – Part A
EMOM5
Muscle clean
Front squat
Paused split jerk (1-2 sec pause at the dip and the catch)
Clean & jerk – Part B
2 rounds, lifts every 2 minutes (3-2-1-3-2-1)
3 reps @65-70%
2 reps @75-80%
1 rep @85-90%
Macho man progression
Every 1min 45sec x 10
Macho man complex
One macho man complex is
3 power cleans
3 front squats
3 push jerks
Use a little bit more weight than you did on the macho man test.
