Big D
Strength
Barbell Complex:
1 Power Clean + 1 Front Squat + 1 Push Jerk (climbing)
* 13 minutes to build to a heavy set.
WOD
“Wise Men”
3 Minute AMRAP:
Macho Man (135/95#)
Rest 3 Minutes…
3 Minute AMRAP:
Macho Man (155/105#)
Rest 3 Minutes…
3 Minute AMRAP:
Macho Man (185/135#)
“Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
* Post rounds and reps of the “Macho Man” complex completed during each 3 minute interval to the whiteboard (3 scores).
MOVE 45
20 Minute AMRAP
2-4-6-8-10-12…
Step-ups
Ring Rows
Russian Kettlebell Swings
* Continue increasing by 2 reps each round until time expires.
After Party
1. 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*
