(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Butcher's Block Stretch
2 Min Calf Roll/Smash

Warm-up:
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Skill:
Take 8 Min. to establish a 5 RM for...
Power Clean & Push-Jerk
Use this as 3rd round weight in workout

NOTE: During this session we are not trying to find a "true" 5 RM but something that feels damn heavy for 5. This is your instruction time for the movements, so make sure you also have folks doing some Front Squats in there. The Push-Jerk is going to be the limiter so when folks get heavy they can do a single Power Clean and then 5 Push-Jerks, so they don't smoke themselves before the workout.

Workout:
AMRAP 5
600m Run
AMRAP Macho Man (135/95)

Rest 5 minutes

AMRAP 5
400 m Run
AMRAP Macho Man (155/105)

Rest 5 minutes

AMRAP 5
200m Run
AMRAP Macho Man (185/135)

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

Scaling:
Light Bar and 400, 300, 200 for run/row