Thursday, November 9th

A.

METCON:

5 Minute AMRAP:

50/45 Calorie Row

AMRAP Macho Man (95/65)  (FB – 135/95)

Rest 5:00

5 Minute AMRAP:

35/30 Calorie Row

AMRAP Macho Man (115/80) (FB – 155/105)

Rest 5:00

5 Minute AMRAP:

20/15 Calorie Row

AMRAP Macho Man (135/95)  (FB – 175/125)

“Macho Man”

 3 Power Cleans

3 Front Squats

3 Push Jerks

In another interval based conditioning, we have quick AMRAPs featuring rounds of “Macho Man”. With the Push Jerk being the most challenging movement of the three.

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.

D.

TIME TO GET SWOLE AND FLEXY…ROMWOD!!