“Clarify what you really want, then work as hard as you can for as long as it takes.”
A. Snatch 1 EMOM x 12
4 @ 75%
4 @ 80%
4 @ 85%
B. 3 Rounds
0-2 Minutes: 30/23 Cal Row
2-4 Minutes: 20 Thrusters 95/65
4-5 Minutes: Max Effort Bar Muscle Ups
5-6 Minutes: Rest
Bonus
A. 4 Rounds – 10 DB Clean and Jerks @ 50/35, 20 GHDSU
B. Snatch Balance 7×1 (Focus on shoulder positioning)
Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
B. Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1
C. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
D. Accumulate 5 Minutes Holding the sandbag @100lbs