20170830

20170830:

Back Squat: 5x4x75

Then,

5:00 AMRAP
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
5:00 AMRAP
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
5:00 AMRAP
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Comp:
1. Power Clean
(70%/5)3
(75%/3)2

2. Power Jerk
(70%/5)3
(75%/3)2

3. Push Press
(75%/5)5

4. Gymnastics Conditioning
3 Sets* of:
7 Strict C2B
7 Kipping Pull-ups
7 Bar Muscle-Ups
rest as needed between sets

*the goal is to complete the entire
giant-set without coming off the bar

5. Conditioning
5:00 AMRAP
50/35 Calorie Row
AMRAP “DT” (155/105)
rest 5 minutes
5:00 AMRAP
35/25 Calorie Row
AMRAP “DT” (185/135)
rest 5 minutes
5:00 AMRAP
20/15 Calorie Row
AMRAP “DT” (205/145)

“DT”: 12 Deadlifts, 9 Hang Power Cleans, 6

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