“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction” – Greg Glassman
A. 30 Minute EMOM
Min 1: 20 Wallball @20/14
Min 2: 15 Boxjumps @ 24/20
Min 3: 15 Burpees
Min 4: 15 GHD Sit Ups
Min 5: 1 Rope Climb
Warlock Weightlifting:
Snatch Pull + Snatch + Overhead Squat – 1+1+1RM
Snatch Pull – 80%x3, 85%x3, 90%x3
Front Squat – 70%x3, 73%x3, 76%x3, 79%x2, 82%x2, 85%x2, 88%x1, 91%x1, 94%x1
1. Weighted Back Extensions – 3×10
2. GHD Sit-up holds – 3 x 30 sec