Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex
“Wise Men”
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
*1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
1. Hang Power Clean
Build to 3 Rep Max
2. Push Press
Build to 6 Rep Max
3. Back Squat
Build to 10 Rep Max
4. Conditioning
For Time:
100/70 Calorie Row
80 Dumbbell Power Snatches (50/35)
60 GHD Sit-Ups
40 Axel Bar Push Jerks (135/95)
20 Axel Bar Power Cleans (135/95)
100′ Axel Bar Front Rack Walking Lunge
5. Odd-Object Conditioning
3 Rounds For Time:
800 Meter Air Runner
9 Sandbag Cleans (150)
50′ Sandbag Walk
6. Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups
30 Min. Amrap:
10 DB Hang Clean
10 DB Front Squat
200m Run
