“Hold yourself accountable to move better.”
A. Clean and Jerk – Find a Heavy Single
B. “Warpath” – For Time
800M Run, 6 Rounds of “The Chief”
400M Run, 4 Rounds of “The Chief”
200M Run, 2 Rounds of “The Chief”
The Chief – 3 Power Cleans @135/95, 6 Push Ups, 9 Air Squats
*Bonus* –
A. Back Squat 5×1@90%
B. Clean Lift Off – 3×3@115%
C. 3 Rounds – 10 Weighted Back Ext, Max Effort Hanging leg Raises, Max V-Ups
Warlock Weightlifting:
Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
1. Snatch – HS
2. Clean & Jerk – HS
3. Back Squat – 80%x3x5
4. Clean Lift-Off – 110%x3x3
Midline: 3 Rounds – 10 Weighted Back Ext, Max Effort Hanging leg Raises, Max V-Ups