“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

3 rounds for time of:

Run, 800 m

5 Macho men Complex, 135/95 lbs

1 round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

We’ll combine barbell conditioning with run conditioning in this longer workout
After coming in from each 800 meter run, you’ll complete 5 rounds of the “Macho Man” complex before heading back out for the next run
For clarity, the 5 rounds of “Macho Man” is equivalent to 45 barbell reps
3 Rounds:
800 Meter Run
45 Barbell Reps
The intended time range for this piece is between 20-30 minutes

We’re looking to move a moderate weight barbell here
With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
While we are aiming for a weight that allows for unbroken squats and jerks, each complex does not need to be completed unbroken for it to count
For Example: A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks

See below for run “modifications”

1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner

Double Dumbbell Power Cleans
Single Dumbbell Power Cleans
Kettlebell Swings

Double Dumbbell Front Squats
Single Arm Dumbbell Front Squats
Air Squats
Jumping Air Squats

Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Full Kettlebell Swings

The power cleans are the pacer of the “Macho Man” complex
With the weight coming back to the ground on each rep, completing these as singles makes a lot of sense
Hold a pace between single power clean reps that allows you to complete the front squat and jerks unbroken
These rounds can feel a lot faster if you can get started on the first power clean fairly quickly after the last jerk
After dropping the final push jerk, just get the first single power clean of the next round out of the way

Today’s workout has an intended time range of 20-30 minutes
That being said, we can aim to hold a pace on the runs that you could hold for this time frame
Another way to think of it could be a pace you would hold for a 3-4 mile run
Holding this speed will allow you to be consistent across each 800, while also thriving on the barbell