“Train appropriately, recover efficiently, perform optimally.”
A. Back Squat – 10@ 60%, 8@65%, 6@70%, 4@75%, 10@65%
B. AMRAP 10
7 Hang Power Cleans @ 165/115
10 Burpees over Bar
Performance @ 135/95
Fitness @ 95/65
Fitness Light @ 75/55
Bonus
1.Push Press – 3×5@70%
2.L Sit- Accumulate 3 Minutes
Warlock Weightlifting:
Back Squat – 3×10@73% (up weight on last set if you can – no failed reps)
hang snatch – 5×3@70% (up weight on last 2 sets if you feel good)
Halting Snatch Deadlift (hip) – 85% x 3 x 3
Overhead Squat – 5×3@70% (up weight on last 2 sets if you feel good)