THURSDAY 3 November 2022

Warm-up
2x
10 Front + Side Lat raises
10 Air Squats
20 Alt DB Hang clean + press
10 Ring Rows
10 Push-up

1x empty bar
10 Hang Power clean
10 Front squat
10 Strict press
10 Push press

S&T
Every 2:00 for 10:00 (5 rounds)
10 Touch and go push press (From floor)
Start @ 50%, increase by feel and form, do not exceed 70%

Workout
Barbell Conditioning
“Macho Man”
EMOM, Until Failure
3 Power Cleans
3 Front Squats
3 Push Jerks
80/60kg – scale to heavy but do-able weight, 5 rounds do-able..
Stop @ 15:00