Friday's WOD "Macho Man"

Strength

EMOM 10 min

Odd = 5 Sumo deadlifts for speed @ 70% (reset on each rep)

Even = 3 High box jumps

Metcon

Every 1 min for as long as possible (15 min cap)

3 Power Cleans, 155/105 lbs

3 Front Squats, 155/105 lbs

3 Jerks, 155/105 lbs

complete all movements every round for as long as possible.

Extra Credit

Banded leg curls 100 each leg

Training Intent

– Strength: You should use a weight that will be smooth with for all 5 sets. Box jumps do not need to be higher than last week but can be if you feel you went too low last week. The intent is the same as last week: reset on each rep, be explosive/aggressive and adjust loading if unable to move efficiently.
– Metcon: Weights should be challenging here. All movements should be separated ie. no going from last power clean to squat clean. Adv athletes shoot for 9+ rounds. This workout is incredibly challenging mentally. After the 1st few rounds you rest will start to diminish, but this is a good time to dig-in and break through your mental barrier.