Part A:
“Macho-ish Man”
EMOM 20
3 Power Clean*
3 Front Squat*
3 Jerk*
*60+% of 1 RM Power Clean, same weight for entire workout
Score A = how many rounds completed out of 20
Score B = weight
C: 50%
M: 40%
Part C:
2 Rounds
8 Sets
:20 On / :10 Off
Rds 1-2: Plank
Rds 3-4: Flutter Kick
Rds 5-6: Side Plank (switch sides)
Rds 7-8: Hollow Rock
Rest 1-2 min between rounds.
Circuit Fit
Part A:
Complete max Push Ups in 1 min
Rest 1 min
Complete max Push Ups in :45
Rest 1 min
Complete max Push Ups in :30
Part B:
4 Rounds
25/20 Cal Row
20 Alt DB Snatch
10 Burpee