Wednesday Benchmark Hero/Girl
Warm up
2 rounds with 3-5 reps on each movement, with an empty barbell
Deadlift
Muscle power clean
Front squat
Power clean
Strict press
Push press
Push jerk
Take 2-3 minutes between rounds for extra mobility work of own choice, ex ankle, forearms, lats
Skill/Strength
Take 15 min and build to a heavy complex
1 Power Clean
1 Front Squat
1 Push Jerk
*Take long breaks between attempts when it gets heavy
Metcon
Macho man, timecap 20min
Every minute on the minute (EMOM) continue until failure
3 Power cleans
3 Front squats
3 Push jerks
*If you fail within 10: lower the weight 10/5kg and continue for a couple of rounds
L1: 84/61kg
L2: 61/43kg
L3: 43/30kg
L4: 30/20kg