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ATHLETE

“Mac Attack”*
Teams of 3:
50-40-30-20-10
Hang Power Cleans (135/95) (115/80) (95/65)
Front Squats
Push Jerks
*After each full round, the team runs 200 Meters together with a single sandbag per team.

COMPETITOR

A. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

B. 3×3 Front Squats, across

C. Gymnastics Pulling
30 Bar Muscle ups + 30 Strict C2B Pull ups for time*
*This is a lot of volume for many of you.  Consider scaling this down and/or doing after the conditioning piece…

D. Conditioning
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU

Men use 155 for all barbells.
Women use 105 for all barbells.