KB Complex:
3 R KB Snatches + 2 R KB Hang Snatches + 25 ft OH Walk + 3 L KB Snatches + 2 L KB Hang Snatches + 25 ft OH Walk
Must be completed unbroken.
For Time:
4 Rounds
16 Snatches
32 DUs
16 Box Jumps
Empty Barbell Complex X 3
2 Lunging Jerk Balances+2 Jerk Pos. Presses
Jerk Pos. Press
*Build to a moderate 5 rep*
**take no more than 10 minutes**
Push Press
5×3@70% of Push Press
Power Clean+2 Push Jerks+Split Jerk
5 Complexes @ 70% of Jerk
Barbell Row
12×3
**if you do not have any recent # on this, find a 3 rep**
Woo Flies
3×10
“Macho Mile.5”
4 Rounds
400m Run
3 Rounds of Macho Man (135/95)
-into-
2 Rounds
400m Run
3 Rounds of Macho Man (185/125)
1 round of Macho Man=
3 Power Cleans
3 Front Squats
3 Push Jerks
Empty Barbell Complex X 3
3 Tempo Clean DL+2 High Hang Muscle Cleans+2 Tall Cleans
Muscle Clean
5×3@70%
Clean
3×3@70%, 2×3@75%, 1×2@80%
Power Clean+2 Push Presses+1 Jerk
5@70% of Push Press
High Hang Clean Shrugs
5×5@70% of Clean
RDL
3×12@70%
**If you do not have an updated number find a 5 rep today**
Shoulder Complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk
AMRAP x 6
6 Dbl DB S2OH
12 HSPU
-rest 1 Min-
AMRAP x 6
6 Dbl DB Deadlifts
12 Pistols
CrossFit Wig Wag 