A) Every 4 minutes for 12 minutes complete:
5 tempo strict toes to bar (3 seconds up, 3 seconds down)*
30 second hollow hold
40 second elbow plank hold
15-20 V-ups
*Scale to tempo knees to chest
B) Macho Man Warm-up
Every 90 seconds for 4 rounds:
2 power cleans - 2 front squats - 2 push jerks
*Build to working weight by end of 4 rounds
C) “Macho Man”
EMOM for as long as possible
3 power cleans - 3 front squats - 3 push jerks
Rx: 185/135lb
*20 minute time cap
Modify to: 155/105lb, 135/95lb, 115/75lb, 95/65lb
*Once you can no longer complete all 9 reps in the minute, your workout is over. Longest you can go for is 20 minutes.
*If you don’t make it to at least minute 10, drop the weight, rest 2 minutes and then jump back in again and go until you get out again or until the time cap.
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