“You, as an athlete, need to have unyielding belief in yourself. Don’t let your past, your peers, your family or your competitors limit your performance.”
A. 1 Snatch EMOM x 10
B. 3 Rounds For Time (20 Minute cap)
30 Thrusters @ 75/55
30 Pull Ups
30 Burpees
*Bonus*
1. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 3
2. 3 Rounds – 75 DU’s / 30 GHDSU
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
1. 2-Position Snatch (floor, knee) – RM; 95%, 90% (% of RM)
2. Snatch Pull on Riser – 110%x3, 115%x3, 120%x3
3. Back Squat – 75%x3, 85%x1, 77%x3, 87%x1, 79%x3, 89%x1
4. Back Squat Jump – 20%x3x3 (% of back squat)