The intent is the same as last week: reset on each rep, be explosive and adjust loading if unable to move efficiently. Use a weight that will be smooth with for all 5 sets. Box jumps do not need to be higher than last week but can be if you went too low last week.
STRENGTH
EMOM 10:
ODD Minutes: 5 Sumo Deadlifts for Speed @70%
– Reset on each rep
– +10% from last week.
EVEN Minutes: 3 High Box Jumps
WOD
“Macho Man”
EMOM as long as possible:
3 Power Cleans (155, 105)
3 Front Squats
3 Jerks
Score = last completed round
Rx+:(185, 125)
L3: (135, 95)
L2: (95, 65)
L1: (55, 35)
Extra Credit
Reverse Hyper: 3 x 15