WOD – Friday, August 3rd

Weightlifting
Power Clean + Front Squat + Push Jerk (Weight)
Build to a Heavy Complex

Metcon
Wise Man (3 Rounds for reps)
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that you could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow you to keep moving for the majority of the three minutes.