Macho Man Tech:
3 Power Cleans, 3 Front Squats, and 3 Jerks
Then
Five 3-minute AMRAPs in 29 minutes
60 Double-Unders
10 C2B Pull ups or 20 Jumping Lunges
Max Rounds of Dumbbell Macho Man 50/30
Rest 1 minute between AMRAPs
*1 Round of Macho Man consists of: 3 Power Cleans, 3 Front Squats, and 3 Jerks
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
