“Well done is better than well said”
A. 3 Touch n Go Power Snatches – Every :90 x 7
B. For Time
21-18-15-12-9-6-3 Overhead Squats
12 T2B
12 Burpees Over bar
RX / Performance @ 95/65, Jump down, Jump Up burpees
Fitness – 75/55
Fitness Light – 65/45, Knee’s to Chest or Sit Ups
Bonus –
A. 10x50Ft Overhead DB Lunges (5 sets per side)
B. 10×20 Cal Row – 1 Min rest between rounds
Warlock Weightlifting:
A. Power Jerk (% of jerk) – 60%x2x5
B. Back Squat – 8@65%, 8@70%, 6@80%, 6@85%
C. Walking Lunge (unweighted; reps/leg) – 3×10
A1. Push-ups – 3 x 15
A2. Plank (no weight) – 3 x 60 sec