Warmup

Stretch

Strength –

Clean n jerk

70%x1 75%x1 80%x1

85%x3

WOD

Macho Man” 

21 mins total time:

3 min AMRAP

3 Power Cleans 135/95

3 Front Squats

3 Shoulder to Overhead

Rest 3 mins

1 min AMRAP:

Box Jump Overs 24/20

Rest 2 Mins

3 min AMRAP

3 Power Cleans 155/105

3 Front Squats

3 Shoulder to Overhead

Rest 3 mins

1 min AMRAP:

Box Jump Overs 24/20

Rest 2 mins

3 min AMRAP

3 Power Cleans 185/125

3 Front Squats

3 Shoulder to Overhead

• Part A score = All reps of Bar movements

• Part B Score = All reps of Box Jump Overs