3/11/20

Warm up

  • 10 Medball cleans
  • 10 Goblet Squats
  • 5 wall walks

Burgener warm up w/ shoulder warm up

Strength 16 min to complete 10 sets of

  • 1 Power Clean + 1 Squat Clean + 2 Push jerks

increase load each set

WOD 3 – 3 min AMRAPS 3 min. Break between

AMRAP 3 of Macho Man @ 135/95

  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks.

Rest 3 min

AMRAP 3 @ 155/105

Rest 3 min

AMRAP 3 @ 185/135

*each round of Macho Man is to be completed without resting the bar down. 1 round equals all 9 movements