STRENGTH- who wanted HEAVY Barbell’s today?You got it !!😊

Beast Builder Benchmark

AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes

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QUALIFIER

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/135)

3 “Macho Man” Complexes (205/145)

3 “Macho Man” Complexes (225/155)

Max “Macho Man” Complexes (245/165)

GYM CLASS

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max  “Macho Man” Complexes (225/155)

• In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

• 1 Round of “Macho Man” is:

   3 Power Cleans

   3 Front Squats

   3 Push Jerks

• The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

• You’ll work as far as you can in the first three minutes, noting where you left off

• After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

• For Example: If you finished the 2nd round of “Macho Man” at the (185/135) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes

• You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

• “Macho Man” sets do not have to be completed unbroken

• You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

• The weight selection should feel as follows:

   * Bars 1-2: Light

   * Bars 3-4: Moderate

   * Bars 5-6: Heavier

• You final score is total completed rounds and reps of “Macho Man”

• If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out

WOD

“Arm & Hammer”

For Time:

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Row / ass

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)