Bench Press – 4×6 at 70-80%
Alt EMOM 16 Minute 1: SDHP 95/65 | 75/55 | 45/35 Minute 2: Med Ball Sit Ups 20/14 | 14/10 | 10/6 Minute 3: Feet Elevated Ring Row | Ring Row | Row on barbell Minute 4: Rest
Workout – max reps per minute today, score is total reps across all 4 rounds
Deadlifts – 5×2 at 90%, 95%, 100%, 105%, 110% of 5RM
For those without a 5RM, drop 20% on each number
Ascending AMRAP 13 30 DU | 60 SU 1 Round of “Macho Man” 135/95 | 115/85 | 95/65 30 DU | 60 SU 2 Rounds of “Macho Man” 30 DU 3 rounds *Continue adding 1 round of macho man each round while DU stays the same* ** One round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Shoulder-to Overhead
We have an ascending AMRAP today in which only the rounds of “Macho Man” increase. We recommend two singles on the power clean, quick rest, then one power clean + 3 squats + 3 overheads in one go.
