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STRENGTH

“Macho Man” Complex PC FS PJ (13 min to establish)

Build to a Heavy Complex:

1 Power Clean

1 Front Squat

1 Push Jerk

“Wise Men” 3x Macho Man PC FS PJ (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Max Rounds of “”Macho Man””

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man””

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man””

Macho Man =

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Basics-Light weight, keep same weight throughout

RX- M-95/105/135. F-65/75/95

RX+ M 135/155/185. F 95/105/135

50-59-M-65/75/95. F-45/55/65

60+- M-45/55/65. F-35/45/55

AFTER PARTY

Based on 1 RM FS

3: Front Squat (Set 1 (On the 0:00): 3 Reps @ 77%)

1: Front Squat (Set 2 (On the 1:30): 1 Rep @ 82%)

3: Front Squat (Set 3 (On the 3:00): 3 Reps @ 77%)

1: Front Squat (Set 4 (On the 4:30): 1 Rep @ 85%)

3: Front Squat (Set 5 (On the 6:00): 3 Reps @ 77%)

1: Front Squat (Set 6 (On the 7:30): 1 Rep @ 88%)

12: Front Squat (Set 7 (On the 9:00): 12 Reps @ 62%)