“The strongest people aren’t always the people who win, but the people who don’t give up when they lose.”
A. For Time:
400M Run, 50 Wallball@20/14
400M Run, 20 Burpee Boxjumps @24/20
400M Run, 30 Thrusters @ 95/65
400M Run, 20 Burpee Boxjumps
400M Run, 50 Wallball @ 20/14
*25 Minute Cap*
Bonus:
EMOM 8 – 5 Deadlifts + 4 Hang Power Cleans + 3 S2OH @185/125
Warlock Weightlifting:
1. Snatch (max 90% if you go up) – 70%, 75%, 80%, 85%, 85%+, 85%+
2. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 90% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 (increase if feels good), 85% x 1+1 (increase if feels good)
3. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 x 4
4. Weighted Planks – 3 x 30-60sec