“You only grow when you push yourself beyond you perceived limits. When you demand more from yourself, you will get more.”
Open Athletes:
A. EMOM x 12
odd:3 Back Squats
even: 30 Seconds of Ring Dips
B. 7 Minute AMRAP
3-6-9-12-15-18 etc
Clean and Jerk @ 135/95 (must be in sets of 3 in order to count)
C2B Pull Ups
*Bonus
10 Minute EMOM
45 Seconds of Cal Bike
45 Seconds of Sit Ups
Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
High-Hang Snatch – HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS)
Power Clean + Power Jerk – HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
Snatch Pull – 100%x2, 105%x2, 110%x2, 90%x2
Accessory
Back Extension – 3×15
Standing Plate Twist – 3×15/side
Weighted Plank – 3 x 10-30sec