?Village People?
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
?Macho Man? = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
**With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that athletes could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh will help ensure the proper stimulus for the workout.
Run groups on separate 5 minute intervals if necessary. The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats
Warm Up:
1 Minute Slow Row
20 Knuckle Draggers* (10/side)
10 Air Squats
*one foot in front with toe up, drag knuckles towards ground
:45 seconds Medium Row
10 Active Spidermans (5/side)
10 Air Squats
:30 seconds Faster Row
10 Push-up to Down Dog
10 Air Squats
followed by?
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats