Squat Work
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90% 2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90% 1a) Pendlay Rows: 4X3 – heaviest possible, rest 90 sec. 1b) Bench Press: 4X3 – heaviest possible, rest 90 sec. “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, Scaled from 185 to 165 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
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