Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
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AMRAP 3:
Max Rounds of “”Macho Man”” 95/135 M-75/105
Rest 3 Minutes
AMRAP 3:
Max Rounds of “”Macho Man”” 105/155 M- 80/115
Rest 3 Minutes
AMRAP 3:
Max Rounds of “”Macho Man”” 135/185 M 95/140
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
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AFTER PARTY
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
Percentages Based on 1RM Front Squat
