TECHNIQUE
High Hang Power Clean w/ 2s Pause in Receiving
3 x 3 @ Light

3-Position Clean + Jerk
(High Hang, Knees, Floor)
1+2 @ 60%
1+2 @ 65%
3 x (1+1) @ 70%

Clean + Jerk
1+1 @ 70%
1+1 @ 75%

METCON
EMOM x 10
"Macho Man"
3 Power Cleans @ 50-60%
3 Front Squats
3 Push Jerks

*Pick a weight on the lighter side if you think it's going to be hard to keep pace
**The RX'd version is EMOM to failure at (83/61). The world record is probably EMOM x 30.

ACCESSORIES
EMOM x 6
1: 21 Barbell Bicep Curls
2: 21 Barbell Skull Crushers

*On curls, it is 7 lower half, 7 upper half, and 7 full range of motion