022421

A. MetCon (Rounds and Reps)
"Wise Men" 
3 min AMRAP:
Max Rounds of Macho Man (135/95) (Rx+ 165/115)

(Rest 3 Minutes)

3 min AMRAP:
Max Rounds of Macho Man (155/105) (Rx+ 205/145)

(Rest 3 Minutes)

3 min AMRAP:
Max Rounds of Macho Man (185/135) (Rx+ 245/165)

Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks

Stimulus
- Conditioning Category: Grind
- Repeat from the start of the cycle, where we have the chance to improve our scores.
- Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.
- Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.
- Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.
- This is a repeat from 11/25/2020.

Strategy
THE BIG TAKEAWAYS
1. Be smart about where we break.
2. Push for unbroken front squats and jerks.
3. This flow would look like:
- 1 Power Clean, drop the bar
- 1 Power Clean, drop the bar
- 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ
4. With purposeful breaks between the cleans, we have a chance to breathe.
5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move.

Modifications
POWER CLEANS
- Double Dumbbell Power Cleans
- 2x Reps Alternating Single DB Power Cleans
- Odd Object Ground to Shoulder

FRONT SQUATS
- Double Dumbbell Front Squats
- Dumbbell Goblet Squat
- Odd Object Squat

PUSH JERKS
- Double Dumbbell Push Jerks
- 2x Reps Single Arm Dumbbell Push Jerk
- 2x Reps Odd Object Shoulder to Overhead

FITNESS
9 KB DL
6 Russian KBS
3 KB SDLHP

AT HOME
Use Modifications

B. Metcon (Rounds and Reps)
*Partner WOD
(On a 25 min clock)

Run 800m (Both)

Then...
P1 - Max Front Rack Hold (135/95) (185/125)
P2 -
10 Knees to elbow
15 KB SDLHP (70/53)
20 Ab Mat SU

Modifications
800M RUN
-1000m Row
-60/48 Cal Bike

FRONT RACK HOLD
- Scale weight
- KB Farmers Hold
- Plank

KNEES TO ELBOW
-Knees to air
-Big Kip Swing
-Banded SU w/ feet anchored