OUR RESPONSE TO COVID-19

Monday May 22, 2017

Ana

“You, as an athlete, need to have unyielding belief in yourself. Don’t let your past, your peers, your family or your competitors limit your performance.”

A. 1 Snatch EMOM x 10

B. 3 Rounds For Time (20 Minute cap)
30 Thrusters @ 75/55
30 Pull Ups
30 Burpees

*Bonus*
1. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 3
2. 3 Rounds – 75 DU’s / 30 GHDSU

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
1. 2-Position Snatch (floor, knee) – RM; 95%, 90% (% of RM)
2. Snatch Pull on Riser – 110%x3, 115%x3, 120%x3
3. Back Squat – 75%x3, 85%x1, 77%x3, 87%x1, 79%x3, 89%x1
4. Back Squat Jump – 20%x3x3 (% of back squat)