Friday –
A. 12 min Alt EMOM
A1. Clean and Jerk; one rep - working up in weight working up to 80-85% of max
A2. Strict Pull Ups; weighted if possible x3-5 reps;
B. WOD
"Macho Man"
one set every minute on the minute for as many minutes as possible;
3x Power Clean
3x Front Squat
3x Shoulder to Overhead
[all in the same minute - can break up as needed]
Rx; 135/95#
Adv: 185/125