00-20' warm up / www

20-35‘ strength / skill
push jerk
5x3 30/50kg
[A: 7x3 80% of 1RM]

35-60’ WOD
EMOM for 20 minutes
“Macho Man”
3 power cleans
3 front squats
3 push jerks

choose a weight, that you can perform well with the push jerks. Try to set up the push jerk when coming up from the third front squat. Try to work for 30 sec and rest for 30 sec

by Louie

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