“There is no ‘would’a, could’a, should’a in a champion’s life. They know what they did is all they were capable of doing. If they had more, they would have given more.”
A. 50 Cal Bike or 75 Cal Row Buy-in then
30-20-10
Dumbbell Step Ups @50/35
Burpees
B. EMOM x 7
3 TnG Squat Cleans
C. 3 Minute Plank – Every time you break 15 Sit Ups.
Warlock Weightlifting:
Power Snatch – 70%x2x3, 75%x2x3
Technique Primer: Hang Muscle Clean – 3×3
High-Hang Clean + Power Jerk – 70% x 2(1+1) x 3, 75% x 2(1+1)
Clean Pull – 90%x3, 95%x3, 100%x3, 85%x3
-Back Extension – 3×15
-Jackknife – 3 x max
-Weighted Planks – 3×10-30sec