“Always bear in mind that your own resolution to succeed is more important than any one thing.”
A.On the 0:00… EMOM x 10
odd: 12 Unbroken Deadlifts @ 225/155
even: :30 Second Max HSPU
*Score is HSPU
B. On the 20:00 (17 Minute Cap)
For Time:
10 Muscle Ups
100 Double Unders
30 Squat Snatches @95/65
100 Double Unders
10 Muscle Ups
C. On the 40:00
Tabata Hollow Hold
*Bonus
60 Cal Bike, 40 Cal Bike, 20 Cal Bike – 1 Minute rest between each total.
Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
- High-Hang Snatch – 70%x2x3, 75%x2x3
- Power Clean + Power Jerk – 70% x 2(1+1) x 3, 75% x 2(1+1) x 3
- Snatch Pull – 90%x3, 95%x3, 100%x3, 85%x3
-Back Extension – 3×15
-Standing Plate Twist – 3×15/side
-Weighted Plank – 3 x 10-30sec