“You are what you repeatedly do. You’re not, what you occasionally do.”
A.EMOM x 12
Even: 3 Front Squat
Odd: 35 Sec Hollow Hold
B.4 RFT (13 Min Cap)
15 Thrusters @ 95/65
50 Double Unders
C.For Time:
60 Bar Facing Burpees
Bonus: 3 Rounds –
2 Min moderate row then 30 Sec easy
1 Min fast Row then 30 second easy
30 Second faster row then 30 second easy
15 second fastest then 1 Min easy.
Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
High-Hang Snatch – 6×2@70%
Power Clean + Power Jerk – 6×2 @70%
Snatch Pull – 85%x3, 90%x3, 95%x3, 85%x3
Accessory
Back Extension – 3×15
Standing Plate Twist – 3×15/side
Weighted Plank – 3 x 10-30sec