We will be closed Monday for Labor Day

Strength / Skillwork

Bench Press
8-5-3-5-8
70-80-90-85-75%

WOD

“Macho Man”

EMOM for as Long as Possible

• 3 Power Cleans (185/135 lb)
• 3 Front Squats (185/135 lb)
• 3 Jerks (185/135 lb)

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Rx+ – As written. Only attempt if you can clean and front squat 255 lbs+
Rx – Use a wt. that’s 70% of your 1RM Clean. Record wt. used. 99% at FTX will be Rx. It’s OK.
“This is the equal but opposite test of the ‘Bergeron Beep Test’. My contention is that an athlete who can get 16+ on BOTH tests has the work capacity to qualify for The Games. BTW, Rich Froning did 20+ rounds with 205#.” – Ben Bergeron

Elements

5 Rounds for time: (20 min. time cap)

• 500m Row
• 25 Leg Lifts
• 15 Squats
• 10 Ring Rows