Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
L1 Sub Med Ball for Barbell or Sub Hang Power Clean, Front Squat, Push Press
In all three AMRAPs, we can play to the nature of the movements to get more work done. The barbell has to come back down to the floor on the power cleans anyway, so completing these as single repetitions will be our pacer. Once the bar is on the shoulders for the first front squat, we can aim to not put it down. The goal is to complete the 3 front squat and 3 push jerks unbroken each time. Athletes can pace out the cleans accordingly to accomplish this task. The time between power clean reps will likely be longer as the weight progresses within the workout. An aggressive drive out of the third front squat will allow athletes to reset the hands for the push jerks. It is common for athletes to hold their breath when cycling a barbell. A dialed in focus on breathing out at the finish of each movement makes for a more productive 3 minutes.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Box Front Squat On the Minute x 10 – 1 Repetitions Building to a Heavy