Wednesday- August 22nd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Wall Squats x 10

*Burgener Clean Warm-Up

A. Macho Man Warm-up

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

*Do 3 rounds with just the barbell, or light weight (less than the first weight of the WOD) *Practice barbell cycling, proper technique, and movement standards: (tight core, tall chest, full dept squats, head in front of the bar on jerks)

B. “Village People”

AMRAP 5:00

50/35 Calorie Row

AMRAP Macho Man (115/75)

rest 5:00

AMRAP 5:00

35/25 Calorie Row

AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5:00

20/15 Calorie Row

AMRAP Macho Man (155/105)

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

C. Buy-out

Banded Tricep Extensions 2 x 15

Then, 5 minutes of recovery work wherever you need it

***POST YOUR SCORES IN COMMENTS BELOW!