Workout of the day

1) Power Cleans: 2 reps every minute x 10 rounds @ 70% of 1RM

Move

4 Rounds:
1200/1000m Echo Bike
2 Rounds of “Macho Man” using Dumbbells

2) “Macho Mile”

4 Rounds For Time:
1200/1000m Echo Bike
3 Rounds of “Macho Man” @ 135/95

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

Stimulus

1) Build to 70% of your 1RM Clean and then do 10 x 2 following an EMOM. Focus on extending through the lower body then using your arms to pull under instead of pulling the bar up

2) Each round of macho man should be unbroken with a short break between, use the bike for recovery. If you are unable to go overhead do deadlift + power clean + squat. If you are unable to squat do deadlift + hang power clean + push jerk