“In the moment it looks like a bad day, like a turn off the road to greatness. In actuality the tough days are paving the path to excellence.”
A. 10 RFT
9 Thrusters @ 95/65
35 Double Unders
*Bonus*
4 Rounds – 90 Second Bike – 20 second L Hold / 20 abmat sit ups
Warlock Weightlifting:
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
Power Snatch – 70%x3, 75%x3x3
Power Jerk – 70%x3, 75%x3x3
Snatch Push Press + OHS – 70% x (5+1), 75% x (5+1) x 3 (% of OHS or Snatch)
Back Squat Jump – 5×3@20% (% of back squat)