“Success isn’t owned, it’s leased. And rent is due every day” – J.J. Watt
On a running clock…
A. 0:00…10 Minute EMOM
odd: 6 FS @ 70%
even: 50 Double Unders
B. 18:00 – 30:00 – 4 Rounds
1:00 – Dumbbell Thrusters @ 50/35
0:30 – Rest
1:00 – Calories on Assault Bike / Rower
0:30 – Rest
Two scores – Total # of Thrusters, Total Calories
C. 38:00 …. 4 Rounds For Time:
12 Unbroken T2B
20 Sit Ups
1:00 Rest
Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
A. Snatch – HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
B. Clean & Jerk – 70% x (1+1), (75% x (1+1), 80% x (1+1), 85% x (1+1)) x 2
C. Back Squat – 6×3 @78%
Accessory:
1. Weighted Back Extension – 3×10
2. Hanging Leg Raise – 4 x max
3. Reverse Crunch – 3 x max