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DESCRIPTION

STIMULUS

Time Stimulus: This is a 13:00 workout

Category: Threshold

Goal: To select a load that allows for unbroken “Macho Man’s”. You may choose to break it up, but you could hang onto the bar for the entire complex if asked to.

Score: The number of rounds + reps completed in 13:00

Eg. An athlete completes the 3 rounds of “Macho Man” and 6 Lateral Barbell Burpees, the score would be 3 Rounds + 6 Reps.

LATERAL BAR BURPEE

10 Lateral Bar Burpees should take ~:45-1:00. If we are unable to clear 10 repetitions in under 1:00, reduce the reps to 8. Athletes can step up and back in the Burpee, and must take off with two feet.

“MACHO MAN” CONSISTS OF: 3 POWER CLEANS + 3 FRONT SQUATS + 3 PUSH JERKS (1 round should take less than 1:00)

POWER CLEAN

3 Power Cleans should take ~:20. The loading should be a weight that can be cleared unbroken, however it is likely that it athletes will opt for singles.

FRONT SQUAT

3 Front Squats should take ~:20

PUSH JERK

3 Push Jerks should take ~:15

EFFICIENCY TIPS

10 Lateral Bar Burpees is a number that can get the best of you if you attack it too aggressively early on.

Pacing will be key! Stepping or jumping up are both permitted, however you must take off with two feet.

Use this time to continue moving forward, while trying to catch your breath for “Macho Man”

The loading for “Macho Man” is designed to enable unbroken sets (clearing all 3 reps across all 3 movements without resting). The loading on our barbells should allow for this.

That been said, we may choose to break up the rounds of “Macho Man” into: 2 PC (drop) 1 PC + 3 FS (keep bar on shoulders) 3 Push Jerks. The quick drop between the 2nd and 3rd Power Clean, may just be enough rest to hold on for the remaining reps.

The more we drop the barbell, the more extra work we will have to do. Scale appropriately for the beast we call “Macho Man”.

WOD

“M & M’s” (AMRAP – Rounds and Reps)

“M & M’s”

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man”

Cont. adding 1 round of Macho Man

Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

RX+-155/105#

RX-135/95#

50-59-105/75#

60+-95/65#

Basics-8 min AMRAP, PVC/BB, Just Burpees