February 21, 2020

A. Build to a Heavy Complex-
1 Power Clean + 1 Front Squat + 1 Push Jerk

B. AMRAP 3 Min:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3 Min:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3 Min:
Macho Man (185/135)

*1 Round of Macho Man=
3 Power Cleans
3 Front Squats
3 Push Jerks

-AFTER PARTY-
Front Squats
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*