“The world is changed by your example, not by your opinion”
A. EMOM x 5 Back squat
Min 1: 3 @ 70%
Min 2: 3 @ 75%
Min 3: 3 @ 80%
Min 4: 3 @ 80%
Min 5: 3 @ 80+ (heavier but not a max)
B. Snatches – EMOMx14
Min 1: 3 Snatches @ 60%
Min 2: 30 second of muscle ups
Min 3: 3 Snatches @ 65%
Min 4: 30 second of muscle ups
Min 5: 2 Snatches @ 70%
Min 6: 30 seconds of muscle ups
Min 7: 2 Snatches @ 75%
Min 8 30 seconds of muscle ups
Min 9: 2 Snatches @ 80%
Min 10: 30 seconds of muscle ups
Min 11: 2 Snatches @ 80%
Min 12: 30 seconds of muscle ups
Min 13: 2 Snatches @ 80+ (heavier but not a max)
Min 14: 30 Seconds of muscle ups
C. 9 Minute AMRAP
15 T2B
10 Deadlifts @ 115/75
5 Power Snatches @ 115/75
Warlock Weightlifting
A. Snatch – 1×3@60%, 1×3@65%,1×2@70%,1×2@75%,3×2@80%
B. Snatch Pull – 2×3@100%, 2×3@105% (% of snatch)
C. Back Squat – 3@70%, 3@75%, 3×3@80%
D. Push Press – 5@70%, 5@75%, 3@80%, 2×3@85%
Go up in weights on the last set if you feel good. No maxes