“Successful people use adversity to grow and thrive”
A. 5×5 OHS
B. AMRAP 12
25 T2B
50 Burpees
100 Goblet Squats @ 70/44
50 Burpees
25 T2B
B. Lift Off Athletes: AMRAP 12
25 Pull Ups
50 Cal Row
100 OHS @ 45
50 Box Jumps @ 24/20
25 Pull Ups
Warlock Weightlifting:
Crossover Activation
A. Snatch – 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Snatch Pull – 95%x3x3
C. Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift – 90% x (2+1+1) x 3
D. Back Squat – 80%x3, 85%x3x2