FITNESS
A1. Front squat
3×3; 32×1 tempo; Building; Rest 1 min
A2. Marching bridge
3×45-60s; Rest as needed
Training notes:
•Be honest on the tempo here.
•Marching bridge
Record weight lifted for front squat and reps completed on double KB deadlifts.
B. “Macho Man”
EMOM until failure:
3 power cleans + 3 front squats + 3 push jerks
Training notes:
•Cap at 20 minutes.
•Choose a weight that you can get at least 8 rounds with.
Record rounds completed.
PERFORMANCE
A1. Front squat
3,2,1; 32×1 tempo; Building; Rest 1 min
A2. Marching bridge
3×45-60s; Rest as needed
Training notes:
•Be honest on the tempo here.
•Marching bridge
Record weight lifted for front squat and reps completed on double KB deadlifts.
B. “Macho Man”
EMOM until failure:
3 power cleans + 3 front squats + 3 push jerks (185/125)
Training notes:
•Cap at 20 minutes.
•Choose a weight that you can get at least 8 rounds with.
•If you do not make it to 8 rounds, take 2-3 minutes off and start again until you complete 8 rounds. Adjust the weight as necessary.
Record rounds completed.
